Spring is the perfect time to fill a deficiency in the body with fruits and vegetables that are abundant in the market. Zinc is one of the elements that makes much more of our body than we suppose. It plays an important role in maintaining the normal function of the immune system, helping to grow cells. It is also needed to break down carbohydrates and increase insulin efficiency.
Zinc is considered to be the second most important mineral in the body after iron. Older men need 11 mg zinc per day, while women – 8 mg. For pregnant women it is advisable to increase the intake, after consultation with a doctor.
Red meat , especially beef and lamb, as well as liver, contain the most zinc. Many seasonal fruits and vegetables are also rich in minerals. Therefore, instead of emphasizing the additives, which are still chemistry, we can get it through what nature gives us.
Avocado is among the best sources of zinc among fruits and vegetables. In a moderate avocado there are about 1.29 mg of zinc, which is about 11.7% of the recommended daily dose. To it we can add some seeds that are also rich in zinc. In 1 g roasted pumpkin seeds there are 2.17 mg of zinc (19.7% of the recommended daily dose) and 28 g of sesame seeds have about 2.8 mg of zinc.
Greenberries are filled with zinc and other useful vitamins and minerals. For example, spinach , which after cooking contains more than 1 mg of zinc. There is a considerably less amount of frozen in the frozen food. After this vegetable is the green beans . In a medium bowl, green beans have just over 1 mg of zinc, equivalent to over 9% of the recommended daily dose. We can prepare it for steam in order to keep most of the useful substances in it.
Like green beans, peas also contain a large amount of zinc. In a cup of boiled frozen peas there are about 1 mg of zinc, which is about 9.1% of the recommended daily dose. Let’s not forget the broccoli – in a glass of fresh broccoli there is about 0.7 mg of zinc, and in the barrels less – about 0.50 mg.
Of the fruits, the pomegranate is the richest of minerals . Half a cup with his ruby-red grains hides about 0.3 mg of zinc. One whole fruit contains 0.99 mg. Dried figs are also recommended for zinc deficiency in the body. They contain about 0.82 mg of mineral or 7.45% of the recommended daily intake. Other dried fruits rich in zinc are plums – 0.77 mg per one cup.