Zinc is a trace element that is very important for human health, and it is involved in many processes of life activities, such as the immune system, metabolism, wound healing, taste, smell, etc. Zinc also promotes the secretion of male hormones, improving sexual function and fertility.
However, as men age, their zinc needs also increase, and dietary zinc intake is often insufficient to meet the body's needs.
This has led to many men experiencing symptoms of zinc deficiency, such as lack of energy, fatigue, decreased immunity, memory loss, hair loss, etc. These symptoms not only affect men's work and quality of life, but also their self-confidence and well-being.
So, how can men effectively supplement with zinc? In addition to taking some zinc preparations appropriately, the best way to do this is through food. So, what foods are rich in zinc? Today, I will recommend 3 kinds of "zinc-containing" foods for you, and it is recommended that you eat them twice a week, which can effectively solve the problem of autumn deficiency and make you energetic and healthy.
1. Seafood
Seafood is one of the best sources of zinc, and they not only contain a high concentration of zinc but also other nutrients that are beneficial for men, such as protein, calcium, iodine, selenium, etc.
Oysters have the highest zinc content in seafood, containing 72 mg of zinc per 100 grams of oyster meat, which is more than six times the daily zinc requirement of an adult male.
In addition to oysters, other seafood such as scallops, clams, snails, dried squid, dried cuttlefish, oyster meat, dried razor clams, shrimp skin, seaweed, kelp, etc. are also high in zinc.
You can eat these seafood in different ways, such as making porridge, boiling soup, steaming, stir-frying, etc. It is recommended that you eat seafood at least twice a week, each time eating about 100 grams, to meet your daily zinc needs.
2. Red meat
Red meat refers to meat foods such as beef, lamb, and pork, which are also one of the foods rich in zinc.
Red meat contains more heme iron and carnitine, which can promote blood circulation and oxygen delivery, and improve the body's metabolism and endurance. The zinc in red meat can also help men synthesize testosterone, increase muscle growth and strength, and improve sexual function and sperm quality.
The highest zinc content in red meat is beef, with 4.8mg of zinc per 100 grams of raw ground beef, accounting for 44% of the daily zinc requirement of adult men.
The zinc levels in lamb and pork are also not low, containing 3.9 mg and 2.9 mg per 100 grams, respectively.
You can choose lean meat or remove excess fat and eat red meat by pan-frying, grilling, stewing, boiling, etc. It is recommended that you eat red meat twice a week, about 150 grams each time, which can supplement more than half of your zinc needs.
3. Nuts
Nuts are a healthy and convenient snack that not only provides zinc but also other nutrients that are beneficial for men, such as protein, unsaturated fatty acids, vitamin E, selenium, etc.
These nutrients can protect the cardiovascular system, lower cholesterol and blood pressure, and prevent diseases such as arteriosclerosis and myocardial infarction. Nuts also contain antioxidants, which can remove free radicals in the body, delay aging, and maintain healthy skin and hair.
Cashews have the highest zinc content among nuts, containing 5.6 mg of zinc per 100 grams of cashews, accounting for 51% of the daily zinc requirement of adult men. Other nuts such as almonds, walnuts, peanuts, pine nuts, etc., also contain some amount of zinc.
You can eat nuts as a snack or add them to foods like salads, cereals, yogurt, and more. It is recommended that you eat nuts twice a week, about 30 grams each time, which can supplement about a quarter of your zinc needs.
epilogue
These are the 3 "zinc-containing" foods I recommend for you, and they are all good choices for men. By eating these foods twice a week, you can effectively address autumn fatigue and keep you energized and healthy.
Of course, in addition to zinc supplementation, you should also pay attention to maintaining good lifestyle habits, such as regular work and rest, moderate exercise, quitting smoking and limiting alcohol, etc., so as to make you more youthful and energetic.