Medical Training for Health

Swallowing small amounts of zinc can cause poor resistance to disease, lack of appetite, loss of taste and smell, slow wound healing, white spots on nails, hair loss, battered-looking skin, dandruff, low child growth, slow sexual maturity during puberty, abnormal functioning of the male reproductive organs, inadequate mental performance and even abnormal and malformed births the baby in the womb.

For this reason it is very important that this trace is introduced through a varied and balanced diet that includes:

- Seafood.
- Meat and offal from beef, lamb and pork.
- Birds such as turkey and chicken (especially thighs and legs).
- Egg.
- Milk and its derivatives.
- Whole grains and fortified cereals.
- Peanuts, walnuts, almonds, hazelnuts and pumpkin seeds.
- Legumes such as beans, broad beans and peas.
- Peel potatoes, onion, garlic, parsley and mushrooms.
- Mustard.
- Brewer’s yeast.

Nutritionists agree that the best way to get this mineral is through meat, mainly because the food has cysteine, an amino acid that enhances the absorption of zinc. In contrast, fruits and vegetables are usually undesirable source because elmicroelemento is integrated into molecules that are not digestible by humans.

It is estimated that 90% of zinc is in our body is found in muscle and bone, which is fixed and it is difficult to mobilize, while the remaining 10% circulates in the blood to perform its various functions. For this reason, need to eat regularly in adequate amounts, they are of the order of 3 to 5 milligrams (mg) for infants, 10 mg. for children 1 to 10 years, 15 mg. for over 11 years, 20 mg. for pregnant women and 25 mg. for breastfeeding mothers.

For reference, serve to say that the average recommended intake (15 mg. A day) can be obtained by eating:

- 250 grams of meat, half cup of cottage cheese and egg.
- 200 milliliters of milk, 80 grams of cheese and 250 grams of chicken.
- A serving of fortified breakfast cereal, 200 ml of milk and 250 grams of turkey.
- One-half cup toasted wheat germ and 250 grams of fish.

Increased need

Moreover, it must be noted that there are several reasons why the mineral under consideration can reduce their numbers in the body significantly, including:

- High fiber intake because it prevents its absorption.
- Excess of cadmium, a toxic element that blocks its absorption and that enters the body through contaminated food and water, as well as cigarette smoke.
- Intense sport, and that much of the mineral can be lost in perspiration.
- Chronic diseases such as diabetes (excess blood sugar), which escape many minerals in the urine.
- Ageing, as the ability to absorb nutrients is reduced over time.
- Vegetarian diet because it does not include meat.
- Convalescence from surgery or prolonged illness, on the grounds that the body uses more zinc than usual for the proper functioning of the immune system and wound healing.

In such cases it is possible to incorporate more zinc provided by our diet using a supplement, but it is best that the consumption of this product is supervised by a medical professional (dietitian, a geriatrician, general practitioner), because although this microelement is one of the least toxic in excess can cause diarrhea, abdominal pain and vomiting.