For a long time, zinc was considered a minor micronutrient, and only recently its role in the vital processes of the body has become evident – just like the fact that zinc deficiency is very common among residents of large cities. What is important to know about its effect on the human body and which products contain it the most – we learned from the anti-age expert, nutritionist of the clinic of aesthetic medicine .

First of all, zinc is necessary for the normalization of cellular metabolism: it activates antioxidants that protect cellular structures from damage by free oxygen forms. It is this microelement that allows cellular structures such as mitochondria to continuously supply the body with energy. It is no coincidence that one of the first symptoms of zinc deficiency is a decrease in physical endurance.

Zinc is a part of enzyme complexes that are necessary for:

  • Protein synthesis.
  • Renewal of skin cells and regulation of sebum production (this prevents skin inflammation and dryness).
  • Assimilation of vitamins A, D and E.
  • Synthesis of leukocytes – cells of the immune system, which are among the first to react to the invasion of the body by foreign “agents”. Zinc deficiency is very often associated with an increase in the frequency of colds.
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Normally, you need to get about 10-20 mg of zinc per day. It is important to note that its deficit does not become apparent immediately. The body can store it in the skin, liver, kidneys in a volume of 2 to 3 g. However, it is very easy to get zinc in the composition of the consumed food. The record holder for its content is oysters. True, you will hardly be able to eat them often: it is not so easy to find a quality product, but it is quite expensive. Plus, it’s a seasonal product. We will talk about more affordable sources of zinc below.

Sesame and pumpkin seeds

In 100 g there are 7.4-7.7 mg of zinc.

Quite a lot of zinc is found not only in seeds, but also in pumpkin and sesame oils. Note that these foods contain a lot of fat, albeit healthy, so use them in moderation. Use pumpkin and sesame seeds as an addition to salad, soup, yogurt. Add oils to ready-made dishes – this way you will preserve their benefits as much as possible


100 g contains 7 mg zinc.

Many copies have been broken on the topic of the benefits of eating red meat. It really contains many different trace elements that are especially important for a woman’s health – the same iron, for example. In fact, a serving of red meat will provide you with your daily zinc requirement, so eating beef several times a week is perfectly acceptable: bake it in the oven, boil it, or simmer it.

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Cocoa powder

In 100 g there are 6.4 mg of zinc.

An ideal product for health. It is important that the content of cocoa beans in the powder is at least 75%. An ideal healthy lifestyle drink can be prepared not from cow’s milk, but from plant milk – for example, almond or coconut milk.

Beef tongue

100 g contains 4.8 mg zinc.

By-products in a healthy diet are irreplaceable products. Beef tongue is one of them. It’s easy to prepare and perfect for a combo breakfast, lunch salad or healthy snack.

Turkey meat

100 g contains 4 mg zinc.

Most of the beneficial vitamins and minerals are contained not in the white meat of this bird, but in the red one. In terms of zinc, turkey legs are most useful: they are ideal for baking or making aspic.

Chicken eggs

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100 g contains 3 mg zinc.

A large amount of zinc is found in egg yolk, especially if we are talking about village eggs. As for the quantity, 1-2 eggs a day can be eaten without harm to health.


100 g contains 2 mg zinc.

Many of us have already included coconut in our daily diet. Soups are made on the basis of coconut milk; it is often used in baked goods or as an additive to coffee. Plus, coconut cream goes well with fruits and berries. Please note that coconut products are high in calories, so be moderate in their consumption.