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Zinc is one of the essential trace elements of the human body, which can promote the growth and development of the brain and other organs, maintain normal immunity, and improve appetite, which is known as the "source of intelligence" and the "spark of life". Zinc deficiency in adolescents affects growth and development, and may suffer from dwarfism, and scientists have found that zinc is also very important for the elderly.
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The elderly are the main population of zinc deficiency, so it is necessary to maintain adequate access to zinc through a scientific and rational diet. The following is a summary of foods with high zinc content that Paipai summarizes for everyone, mainly including seafood, red meat and animal offal.
seafood
Seafood is the highest in zinc, especially shellfish, such as zinc per 100 g of oysters 71.20 mg, per 100 g of oysters contains zinc 47.05 mg/100 g, and per 100 g of scallops contains 11.69 mg of zinc.
red meat
Although the zinc content of red meat is not as high as that of seafood, the zinc it contains is more conducive to human absorption. For example, 10.42mg of zinc per 100g of lamb, 3.71mg of zinc per 100g of beef (lean), and 2.99mg of zinc per 100g of pork (lean).
Animal offal
It is cost-effective to supplement zinc with animal internal organs, and the zinc content of animal livers in internal organs is high, including pig liver, chicken liver, beef liver, duck liver, foie gras and so on. For example, 5.78mg of zinc per 100g of pork liver and 3.9mg of zinc per 100g of chicken liver.
The above is from the perspective of food supplements for everyone to summarize several categories of foods with high zinc content. But the most important thing about zinc supplementation is absorption, absorption is not good, zinc supplementation is in vain, according to the time school research, zinc absorption rate is only 20%-30%, vitamin C and animal-derived high-quality protein can improve the absorption of zinc, and oxalic acid in plants may inhibit the absorption of zinc.
In addition, Time Pie also investigated the symptoms caused by "zinc deficiency" that may reduce immunity and increase the risk of cardiovascular disease and Alzheimer's disease. For more about zinc supplementation, calcium supplementation or vitamins and minerals, please pay attention to The Time Sect.