People always pay great attention to calcium supplement to the body, but ignore the effect of zinc on human health. Zinc is one of the essential trace elements for human body and plays a decisive role in growth and development. Therefore, if children in growth and development are short of zinc, they will lead to dysplasia. The best way to replenish zinc is to rely on food. So what food can replenish zinc? Which foods contain the highest amount of zinc? This article brings you the best food recommendations for zinc supplement. Let's have a look.
Apple has always had the reputation of 'puzzle fruit' and 'memory fruit'. In addition to zinc, apple is also rich in lipids, sugars, vitamins and other nutrients, especially the high content of fine fiber. If pregnant women eat more apples, they can supplement the zinc needed by the body, which is conducive to the development of the hippocampus at the edge of the fetal cerebral cortex and the memory of the fetus.
Among all foods, shellfish seafood has the most significant zinc content. For example, every 100g of oysters contains 71.2mg of zinc. The content of scallops is not so high, but every 100g also contains 11.7mg of zinc. In addition, seafood such as razor clam, red shellfish, squid, cuttlefish, oysters and so on are rich in zinc. Therefore, it is difficult for babies to eat some such seafood often.
3. Wheat germ
Wheat is the source of life given by nature to human healthy survival, which is known as the price of grain. Wheat germ is the core and life of wheat. Plant is called embryo, which is equivalent to animal placenta. Although it only accounts for 2% of the weight of wheat grain, its nutrition accounts for 97% of the whole wheat grain, of which zinc accounts for 23.4%.
4. Dried fern
Dry pteridophyte, also known as Ruyi dish and auspicious dish, is a forest plant of Pteridophyte of pteridopteraceae. It is a kind of delicious, tender and delicious, with high nutritional value. The content of zinc is as high as 18.1%, and it is pure natural, green and healthy.
Pecan kernel contains more protein and unsaturated fatty acids necessary for human nutrition, as well as rich zinc.
6. Lean meat
Lean meat is also rich in zinc, such as beef and lean pork, which are the most accessible zinc rich foods. Animal food generally contains more zinc, about 3-5 mg of zinc per 100 grams of animal food, and the amino acids produced after the decomposition of animal protein can also promote the absorption of zinc.
7. Animal viscera
The zinc provided by animal viscera is also enough for babies. For another example, the zinc content in 100g beef is 6.9mg, mutton is 7.6mg, and pig liver also contains 5.8mg. Even if you can't eat seafood, you should pay attention to adding some lean meat to your baby. Eating liver once a week can also supplement zinc well.
8. Sea fish
Fish in the sea contain more zinc. Therefore, children can often eat some sea fish. We need to remind you that if you are allergic to seafood, you can't eat marine fish.
Beef is also a food that many people like to eat. At the same time, its zinc content is also very high. Although it is not comparable to oysters, it can rank second in the list of zinc supplements. Research shows that a 3-ounce portion of braised beef contains 7 mg of zinc, accounting for 47% of the recommended daily intake. Therefore, eating some beef in moderation at ordinary times can well meet the physical needs.
10. Egg yolk
Eggs are one of the foods we eat every day, and the most nutritious egg is egg yolk, which not only contains high zinc, but also has many other nutrients. Therefore, don't eat egg yolk when eating eggs, otherwise the gain is not worth the loss. Egg yolk is a particularly good source of zinc. All vitamins in eggs are concentrated in egg yolk. Therefore, eating egg yolk may increase your fat, but you will also get vitamins A, e, D and K, as well as additional minerals. A cup of egg yolk contains 5.6 mg of zinc, accounting for 37% of the recommended daily intake.
We all know that black sesame has many benefits for hair and can make our hair dark, soft and bright. In fact, this is because sesame contains many trace elements, which are rich in zinc and healthy polyunsaturated fat and monounsaturated fat. These are good fats for your body and its needs, which can protect your heart health. A quarter cup of sesame seed contains 2.79 mg of zinc, accounting for 25% of the daily recommended value of the human body. At ordinary times, we can use sesame to put seasoning in the dishes, which is both delicious and nutritious.
12. Brown rice most of the rice eaten by modern people are fine rice with very good taste. In fact, it is not very good. Brown rice with slightly worse taste is better for our health. Brown is rich in nutrients and contains more potassium, more magnesium, more selenium and less carbohydrates than rice. Its zinc content is also high. A cup of brown rice contains 1.21 mg of zinc, accounting for 15% of the recommended daily intake of the human body. If you are zinc deficient, you might as well replace fine rice with brown rice.
I believe many people know that spinach has high iron content. In fact, spinach also has high zinc content in vegetables, and spinach is rich in a variety of vitamins and minerals. It is a very healthy vegetable. Spinach based salads are an easy way to add more zinc to your diet. A cup of cooked spinach contains 1.37 mg of zinc, about 12% of the daily recommended value.
Peanuts are also a very healthy food. They are rich in zinc and can be cooked or eaten as snacks. You can usually make a layer of fried peanuts. Of course, if you feel that frying is unhealthy, you can also buy peanut butter. An ounce of peanuts contains 1 mg of zinc, accounting for 7% of the recommended daily intake of the human body.
15. Kidney bean
Kidney bean is a kind of legume vegetable we often eat. It is nutritious and delicious. Kidney beans are rich in zinc and can also help us maintain healthy blood glucose levels and provide lasting energy. They can be eaten as side dishes alone or added to any main course to increase fiber intake and protein. Half a cup of cooked kidney beans contains 0.9 mg of zinc, accounting for 6% of the recommended daily intake.