Zinc is a micro-nutrient essential for human body, present predominantly in red blood cells, liver and importantly the prostate gland in males in large quantities.
Zinc is an essential trace element in the human body which contributes to the active center of around 300 enzymes in the human body.
It is needed for some enzymes to prevent free radical damage in the body.
It is essential for insulin secretion in pancreas.
It is required for taste sensation in the mouth. Zinc is used in treatment of taste disorders for the same reason.
Important for Vision
It is important for maintaining normal levels of Vitamin A in the body. Thus it is indirectly helpful in maintaining good health of your eyes.
It is present in prostate gland in males, hence required for reproduction, for spermatogenesis and growth of sperms. In females, it plays an important role in egg production, maintaining proper follicular fluid levels as well as hormonal regulation. Although deficiency of zinc alone will not cause infertility but it is an important factor for a healthy reproductive life
The daily requirement of zinc in diet as suggested by World Health Organization (WHO) is 10-15 mg/day.
It should be increased by 50%, i.e 15-25 mg /day in pregnant and lactating women.
Foods rich in Zinc
Zinc from animal sources is better absorbed than plant sources. Due to this reason vegans and vegetarians are more prone to zinc deficiency.
Zinc deficiency is a global problem worldwide and is seen in pregnant and lactating women further affecting children’s health.
Foods from plant sources
Pumpkin Seeds have high zinc content. Other seeds are sesame seeds, watermelon seeds.
Cashew in particular is rich in zinc. Others are almonds, walnuts, peanuts and hazelnuts.
4. Cocoa or Chocolate
Chickpeas in particular.
Foods from animal sources
2. Yogurt, Milk
4. Beef & Lamb