zinc

zinc is a chemical element. It is included in the group of so-called transition metals. However, zinc is of great importance for humans and other living things.

How zinc works

Because the organism needs different vitamins, trace elements and other non-endogenous substances in order to function. This includes that zinc, which is a mineral and is classified in this category as a trace element.

The human body stores between 2 and 3 grams of zinc, but cannot produce it itself. Zinc is particularly important for the organism through its function. It supports the entire immune system and strengthens the immune system. It prevents cell aging and the formation of cancer.

But metabolism would not be possible without zinc either. It also improves brain performance. The ability to concentrate and to think logically increases with the increased consumption of zinc. However, deficiency symptoms can also occur if zinc is not supplied in sufficient quantities.

meaning

zinc is thus involved in many processes of the organism. Many of them go unnoticed. As a rule, humans will not be able to determine whether they are deficient in zinc. Usually only an examination of the blood values ​​can provide information.

The first signs of an undersupply of zinc can, however, be found in poor skin texture, brittle fingernails or thin hair. In addition, the lack of zinc leads to a weak drive. The person concerned feels unmotivated. In an emergency, this can lead to depression. Wounds of the skin do not heal optimally, the cells of the organism require a longer period to regenerate.

For the athlete, it is crucial that zinc is also involved in the growth of muscles, for example. Deficiency can lead to weight loss and muscle wasting. It is therefore crucial to meet your zinc needs. This is 12 milligrams for women and 15 milligrams of zinc per day for men. This happens through a good diet or additional preparations. However, care should be taken to ensure that dietary supplements containing highly concentrated zinc require prolonged and constant consumption before they can fully work.

Because usually the zinc deficit that exists in the body has to be compensated. It is also important to increase the uptake of zinc in the blood by enriching such drugs with the amino acid histidine.

Occurrence in food

It is relatively difficult to meet the need zinc to be covered solely by a balanced diet. Because the foods with a high proportion of zinc are often very rich in fat and therefore only recommended to a limited extent. They include hazelnuts, cashew nuts and Brazil nuts. The amount of zinc in the liver of beef, pork and veal is also very high.

However, meat products should be consumed in limited quantities anyway. On the other hand, cereals such as wheat, oats, barley and rye are healthier. They have very high to still average levels of zinc.

Vegetables and fruit, on the other hand, are not good sources of zinc and only contain small amounts of the trace element. Yoghurt, quark or milk also contain only a small amount of zinc.

In addition, highly concentrated preparations with zinc can be taken. They optimally cover the need for zinc and therefore allow the body's own processes to run optimally.