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What does Zinc do?

The benefits of zinc for the body can be observed both externally (zinc treats dermatoses, acne, slows down the aging process of the skin), and internally - metal helps with inflammation of the gastrointestinal tract, kidneys. It has been observed that zinc affects intellectual abilities (the level of element content in the body of talented students is much higher than that of lagging students). The benefits of zinc for male health are also obvious - the element is actively involved in spermatogenesis, and also prevents the development of a prostate tumor.

Benefits of Zinc:

Participates in the cleavage and synthesis of carbohydrates, proteins, and fats.

It is a part of hormones, antibodies, white blood cells, increases immunity. Increases the regenerative abilities of the body.

Detoxifies carbon dioxide from the body.

Affects the formation of male sex hormones, supports the health of the prostate.

Participates in the metabolic processes of the thyroid gland, adrenal glands, ovaries, and pituitary glands.

Protects the pancreas from damage, necessary for insulin secretion.

It contributes to the better absorption of vitamin E, promotes the exchange of vitamin A.

It beneficial affects the health of teeth: zinc is found in enzymes and bone cells.

Relieves inflammation, improves skin condition. It contributes to the normalization of the structure of ribosomes, ribonucleic, and deoxyribonucleic acids (RNA and DNA), participates in cell division.

During pregnancy, the introduction of zinc into the mother's body affects the formation of the bone, cardiovascular, respiratory, genitourinary system. With a lack of zinc, the risk of preterm birth or termination of pregnancy increases.

Zinc is necessary for the normal functioning of the nervous system and the brain. If zinc metabolism is disturbed, the risk of getting Alzheimer's disease increases.

Normalizes the liver. Supports olfactory and taste receptors positively affect the organs of vision. Participates in a formation of hydrochloric acid in a GIT (digestive tract), maintains acid-base balance.

Foods That Are High in Zinc

Vegetables: broccoli, carrots, cauliflower, radishes, lettuce, spinach. And corn, green onions, asparagus, potatoes, and tomatoes.

Fruits and berries: citrus fruits, apples, currants, blueberries. As well as raspberries, plums, cherries, pears, peaches, etc.

Nuts (walnuts, peanuts, pine, cashew, coconut).

Dried fruits (figs, prunes, dates, Kurata).

Cereals: brown rice, barley, wheat bran, buckwheat, oatmeal.

Sunflower and pumpkin seeds.


Green tea, cocoa.

Legumes (peas, beans, lentils).


Animal sources: Chicken meat, rabbit, young lamb, and veal.

Fish (flounder, cod, tuna, etc.). Seafood (oysters, shrimp, mussels).

Milk, hard cheese, cottage cheese.


By-products (heart, beef tongue, liver).

Zinc diet

Breakfast: Oatmeal on water 150 g; raspberry 50 g; wholegrain bread with cheese

50/10 g.

Snack: Walnuts 50-70 g.

Lunch: Beefsteak 80 g; brown rice 150 g; fresh salad from arugula and tomato with olive oil - 100 g.

Noon: Boiled egg with bran bread 50 g. Dinner: Salmon 100 g; baked vegetables

*150 Mineral water without gas up to 2 liters per day between meals.

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