Nutritionist Kabanov named foods rich in zinc, nutritionist Ponomareva told what signs a deficiency can be suspected of

Dietitian Kabanov named foods rich in zinc, dietitian Ponomareva told by what signs one can suspect a deficiency

In the summer, our diet becomes much more varied compared to the winter. We fill it with vitamins, get more fiber, and, of course, enjoy the taste of fresh fruits and vegetables.

Summer products are not only enjoyable, but also rich in essential vitamins and minerals. In addition, seasonal fruits and vegetables help to absorb one of the most important microelements – zinc.

Zinc plays a key role in maintaining immunity. Aif.ruAlexey Kabanov, nutritionist-consultant and deputy director of the ANO Scientific Research Center “Healthy Nutrition”, told us about how to eat right and what foods to choose to get enough zinc.

“Zinc is one of the most important microelements necessary for strengthening the immune system. It helps the body fight viruses, which is especially important during seasonal epidemics. Zinc is also important for maintaining reproductive function.”
Zinc-rich foods:

  • Legumes contain a lot of zinc. 100 grams of beans, chickpeas or lentils contain almost a third of the daily value of zinc. For better absorption, it is recommended to soak legumes before cooking.
  • Regularly include pumpkin seeds, nuts, spinach and sunflower seeds in your diet. These foods are often overlooked in everyday nutrition.
  • One egg yolk contains a third of the daily value of zinc.
  • Dark chocolate and cocoa are also sources of zinc, and natural chocolate combines zinc with other beneficial minerals such as calcium, phosphorus, magnesium, iron and B vitamins.

Foods that support zinc absorption :

  • Foods rich in vitamin C (citrus fruits, kiwi, green peppers, tomatoes), prebiotics (bananas, onions, garlic) and protein foods (nuts, cereals, lean meat, fish) help the body effectively absorb zinc.

Products that impair the absorption of zinc:

  • The combination of foods rich in zinc with dairy products, coffee, tea and alcohol should be avoided, as they can provoke zinc deficiency in the body

“Zinc deficiency can manifest itself in various symptoms, which can often be nonspecific and varied,” says nutritionist Vasilisa Ponomareva specially for MedicForum.

Signs that may indicate zinc deficiency

Skin problems

Dryness, flaking, acne, eczema or dermatitis. Slow wound healing.

Decreased immunity

Frequent colds and infections. Long-term healing of colds.

Problems with hair and nails

Hair loss, hair fragility. White spots on the nails, brittleness and slow growth of nails.

Digestive problems

Loss of appetite. Impaired sense of taste and smell.

Problems with the reproductive system

In men: decreased testosterone levels, problems with potency. In women: irregular menstruation, difficulty conceiving.

Psycho-emotional disorders

Irritability, depression. Decreased cognitive function, deterioration of memory and concentration.

“If you notice several of these symptoms in yourself or your loved ones, you should consult a doctor for the necessary tests and diagnostics. A specialist will help determine whether zinc deficiency, and, if necessary, will recommend appropriate correction of the diet or prescribe zinc supplements,” advises Ponomareva.

Earlier, MedicForum wrote about how many eggs can be consumed in food.

Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.