Zinc is an essential mineral, meaning it must be obtained through diet as it is not stored in the body despite being indispensable for its functioning. Zinc plays an important role in protein synthesis, fetal development during pregnancy, fertility, resistance to infectious attacks, combating skin inflammations, and wound healing. It also triggers the activity of numerous enzymes and acts as a highly active antioxidant.
Zinc is very poorly bioavailable. The current dietary habits, particularly those involving processed foods, limit the absorption of zinc theoretically contained in certain foods by the body. Consequently, zinc deficiencies are very common, highlighting the importance of supplementation.
What is the Usefulness of Zinc?
Although zinc is present in smaller quantities in the body, it plays a crucial role and participates in a multitude of enzymatic reactions as a cofactor. Additionally, it has an essential function in growth and protein metabolism. Zinc can stimulate the immune system by optimizing the number of T lymphocytes and also directly affects neurological and reproductive functions. Here are four roles attributed to it:
Zinc is crucial in hormone synthesis, especially testosterone. It possesses an extremely important antioxidant power enabling it to combat the numerous damages associated with oxidative stress.
It directly influences insulin synthesis and offers optimal regulation of blood sugar levels.
Zinc also has anti-inflammatory and wound-healing properties, effectively combating skin issues such as acne.
Furthermore, it optimizes the synthesis of amino acids such as cystine and methionine, which are major components of keratin, a constituent of hair.
The multitude of roles that zinc plays in the body means that a deficiency can manifest through various symptoms. These symptoms can be related to the skin, neurological system, or immune system. It is estimated that nearly one-third of the global population may be affected by zinc deficiency.
Recommended Dietary Allowances (per day)
Children: 10 mg - Adults: 12 mg - Pregnant women and men: 15 mg - Breastfeeding women: 20 to 25 mg.
What Are the Different Zinc-Rich Foods?
Although zinc deficiency is not the most common, it is essential to avoid shortages of this trace element. Here are various foods rich in zinc:
Oysters and roasted wheat germ:
Oysters contain 39.30 mg of zinc per 100 grams, making them one of the richest sources of zinc worldwide. Raw wild Atlantic oysters have the highest zinc content, but other varieties are also excellent sources. They can be consumed raw or cooked, either grilled or steamed.
Additionally, wheat germ is a good source of zinc, with 16.7 mg per 100 grams. It can be sprinkled on salads, other cereals, or mixed with cottage cheese.
Calf liver and braised beef pieces:
Calf liver is another good source of zinc, with 12.02 mg per 100 grams when raw. It can be cooked in various ways, such as pan-frying, baking, or serving it as carpaccio.
Braised beef pieces contain 9.25 mg of zinc per 100 grams and can be used in stews, pot-au-feu, beef stew, or daube.
Dried shiitake mushrooms and roasted pumpkin seeds:
Dried shiitake mushrooms contain 7.66 mg of zinc per 100 grams. They should be rehydrated in warm water for about fifteen minutes before use and can be used in various dishes such as meat garnishes, soups, or sautéed vegetables.
Roasted pumpkin seeds contain 7.64 mg of zinc per 100 grams and can be consumed as a snack or added to salads or baked goods.
Crab and lobster:
Crab contains 7.62 mg of zinc per 100 grams and can be steamed or boiled, served with mayonnaise, or used in salads.
Lobster contains 5.67 mg of zinc per 100 grams and can be boiled in court-bouillon and then grilled or sautéed.
Lentils and ground beef:
Lentils are a good source of zinc for vegetarians, with 5.5 mg per 100 grams. They can be used in salads, purees, soups, or as a side dish.
Lean ground beef contains 4.12 mg of zinc per 100 grams and can be consumed raw (as tartare) or cooked (rare or grilled).
Synergia dietary supplements containing zinc:
Régéderm: 15 mg (zinc citrate) per capsule - Sérénité grossesse: 15 mg (zinc citrate) per capsule - Glycontrol: 7.5 mg (zinc citrate) per tablet - Visentiel: 15 mg (zinc citrate) per tablet - Bi-Ostéo: 10 mg (zinc citrate) per capsule.
Increased Needs for Zinc:
Pregnancy, breastfeeding, oral contraception, growth, elderly individuals, any situation that reduces immune defenses, alcohol consumption, and improving male fertility.