Zinc Rich Food

A little zinc makes the body much good. These mineral springs is crucial, so that your immune system (and more) in top shape.

Foods rich in zinc
Zinc plays an important role in your body, wound healing, your perception of taste and smell to the synthesis of proteins and DNA. The mineral zinc can even affect libido helps the production of testosterone, a sex hormone. But nutrient is best known for his performances of stimulating the immune system. It helps to balance your body's response to infection, the prevention of tax inflammation, according to the findings of research, Cell Reports. And 2013, a study has suggested that it may even help treat a cold.

How much zinc is necessary?
The body does not easily store zinc, so you have to get some every day, but only a small amount. Recommended Daily Allowance (RDA) is 8 mg per day for women. This number increased to 11 mg for pregnant women and 12 mg for lactating mothers. Meanwhile, vegetarians who may need to take up to 50% more than the RDA body absorbs less zinc from plants (called a term bioavailability) meat sources.

Others at risk of deficiency: people who Gi surgery (e.g. Lap-Band) or indigestion such as Crohn's disease or ulcerative colitis have.

To ensure that you, the more of these zinc-rich foods in your diet are a number of important nutrients.

Oysters
Zinc: 32 mg raw oysters 6 (400% of the RDA!)

Other advantages of the organism: This sliding shells also provide a dose of protein and cardiovascular omega-3 fatty acid. They are also rich in iron, a mineral for the transport of oxygen through the body necessary.

Best ways to eat: No matter how you get them, oysters are not one of the best sources of zinc can eat. We recommend herbs and parmesan fries thrown into the soup or seafood. They are also delicious raw horseradish sauce and Reseda, but with caution, it is a common cause of food poisoning.

Beef (chuck roast)
Zinc 7 mg in 3 oz stew

Other advantages of the body: In addition to the stress protein (one serving provides about half of the daily requirement), beef is packed with B12, a vitamin that keep the nerves and blood cells of the body healthy help. It also provides vitamin riboflavin, who believed that the symptoms of premenstrual syndrome is to relieve.

The best ways to eat it: Chop meat for hamburgers, roasted in the oven at 350 degrees, or slow cook a hearty beef stew. Eating lots of red meat linked to increased risk of developing diabetes, heart disease and other health problems, so limit yourself to one serving per week.

Crab
Zinc: 4.7 mg in 1 blue crab meat box

Other advantages: Slim protein source contains crabmeat as well as vitamins A, B and C. It is also rich in magnesium, a nutrient in the plant that helps your heart and muscles work properly, and phosphorus.

The best ways to eat it: Sprinkle the green crab meat salad, add to a vegetarian stew, or use it as a delicious sandwich filling.

Fortified breakfast cereals
Zinc: 3.8 mg in 3/4 cup (25% Daily Value enriched)

The best ways to eat it: Watch brand that also has a good cereal dose of vitamin D and iron. USDA research shows that most women consume only 13 mg of iron per day, 5mg adviser quickly.

The best ways to eat: Pouring a glass of milk to low fat you zinc absorption other milligrams. Add some vitamin C rich strawberries bowl for your body to absorb iron in cereals.