The daily requirement of zinc

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Table of contents:

1. the daily requirement of zinc

Two. What is zinc?

3 Which foods contain zinc?

4. zinc as a food supplement

5. conclusion

1. the daily requirement of zinc

The daily requirement of zinc varies according to sex. Men should take in about 10 milligrams of zinc daily. Women on the other hand only need a daily ration of 7 milligrams. In general, one should always keep in mind that age, weight and height always play a significant role. Furthermore, factors such as diet and one's own lifestyle should also be taken into consideration. The daily requirement of zinc can usually be covered well with a balanced and healthy diet. In the event of a zinc deficiency, the daily requirement of zinc can be well covered by using zinc as a dietary supplement.

2. what is zinc?

Zinc is an essential trace element. It is only found in small amounts in the human organism. The trace element is a component of many enzymes and fulfils many important key roles in the human body. In the human organism, many biochemical processes are controlled by zinc, which is why the trace element is essential for life. Normally the body should contain about two to four grams of zinc. However, since zinc can only be stored for a short time and the human organism cannot produce the trace element itself, it should be supplied daily with food.

3 Which foods contain zinc?

The most important suppliers of zinc are animal foodstuffs. Fish, meat and seafood contain particularly high amounts of zinc. The zinc contained in plant foods can often be utilized less efficiently than zinc from animal sources. For this reason, vegetarians and vegans are more likely to suffer from zinc deficiency.

Here you will find some food products with which you can cover your daily zinc requirements: Zinc content in mg/100g

  • Poppy seed 8 mg
  • Pumpkin seeds 7 mg
  • Sunflower seeds 5 mg
  • Linseed 5 mg
  • Oat flakes 4 mg
  • Nuts 4 mg
  • Flour 3,5 mg
  • Chickpeas 3 mg
  • Peanuts 3 mg
  • Buckwheat 2,5 mg
  • Walnuts 3 mg

4. zinc as a food supplement

Zinc should normally be absorbed by the body daily. The best way to do this is naturally through a healthy and balanced diet. However, many people find it very difficult to cover their complete mineral requirements. Then zinc should be taken additionally to avoid a zinc deficiency.

Zinc is available in the form of dietary supplements in stores. It is offered in the form of zinc capsules and zinc tablets. Both forms are easy to handle and quickly enter the circulation. However, zinc tablets are sold in pharmacies, which in many cases have been produced with artificial additives or abroad. Zinc capsules often contain only the active ingredient in a vegetable cellulose shell and can therefore be produced without fillers.

Zinc capsules or zinc tablets should be taken with sufficient liquid (for example water or juice). It does not matter whether zinc is taken before or after a meal. However, if you have a sensitive stomach and cannot take zinc tablets or zinc capsules on an empty stomach, you should eat something first and then take the food supplements. In general, you should always make sure that the product was produced in Germany in order to guarantee a consistently high quality of the preparation. If you buy a preparation from Germany, you can be sure that the product was also produced safely and is of high quality.

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5. conclusion: the daily requirement of zinc

The daily requirement of zinc can vary. The requirement varies according to sex. Men should take in about 10 milligrams of zinc daily, whereas women only need about 7 milligrams of zinc daily. Zinc is contained in both animal and vegetable foods. However, zinc from animal products is more usable for the body than that from vegetable products. For this reason it is rather vegetarians and Veganer, which suffer from a lack of zinc. Who would like to supplement gladly zinc in the form of food auxiliary means, can decide between zinc caps and zinc tablets.

Resuming sources:

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