Zinc vegetable sources!

in #health7 years ago (edited)

Zinc vegetable sources!


Hello Steemian.
Zinc is a very important element in human metabolism, I will list here some very rich sources of zinc.
Before we list to say something about zinc and its role:

  • Zinc regulates the levels of vitamin A and the amount in which it is released from the liver.
  • zinc is important for the brain and the blood vessels ( in men and prostate )
  • Zinc helps maintain prostate status and prevents benign prostatic hypertrophy. ( for man )
  • The pancreas is another gland that uses zinc. It enters the insulin composition and is excreted in the pancreas secretions.
  • Some studies support the theory that there is a link between the immune system's integrity and the amount of zinc in the body.
    These are the most important implications of zinc in the body
    zincul-aliatul-sistemului-imunitar.jpg
    Now let's say something about the absorption of zinc in the plant.
    The best, common plant sources of zinc are legumes, nuts, seeds, and oatmeal.
    Phytates, which are commonly found in plant foods, can reduce zinc absorption, and some researchers have suggested that this increases the zinc needs of vegetarians by up to 50%. It's not a good news.
    But
    Soaking the legumes of grains and seeds in water increases the percentage of absorption.
    Symptoms of zinc deficiency include poor growth and delayed sexual maturation in children, poor wound healing, hair loss, impaired immune function, and dermatitis.

    Sources of zinc:

    ( per 100g )
  • cashew 5,78 mg
  • sunflower seeds 5.00 mg
  • Chia seeds 4.58 mg
  • Flaxseed ( seminte de in ) 4.43 mg
  • almonds 3.12 mg
  • common walnuts 3.09
  • peanuts 2.45 mg
  • hemp seeds 9.9 mg
  • pumpkin seeds 7.81 mg
  • Sesame seeds 7.75 mg
  • Pine seeds 6.45 mg
  • yellow pea 3.55 mg
  • red lentils 3.6 mg
  • White beans 3.67
  • soy 4.89 mg
  • lupine 4.75 mg
  • oat 3.97 mg
  • pistachio 2.2 mg
  • corn, maize 2.21 mg
  • quinoa 3.1 mg
    Another very important thing to remember is that the amount of zinc decreases by frying or boiling.
    The most important thing is biodiversity, and my advice is to eat as many and different foods as possible.
    Sources:
    https://ndb.nal.usda.gov/ndb/nutrients/index
    http://www.veganhealth.org/articles/zinc

Enjoy !

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This is some great information. Thanks for sharing this health advises with us @ luciancovaci !

I'm glad to help.

I actually didn't know the benefits of zinc. How much do we need daily?

For the man the daily requirement is 11 mg.

Zinc is an essential mineral for immunity, it also takes care of the health of the hair and skin. The list of food is very useful, thank you. We should consume them often in order to have more energy and vitality.

This post has received a 0.75 % upvote from @boomerang thanks to: @luciancovaci

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