Zinc is an essential mineral, of which we only need a few milligrams per day, but it is a structural component of our cells and ensures many of our biological functions. We need zinc for growth and development, as well as for the proper functioning of our immune system. Its deficiency can cause sexual and reproductive disorders, and in the case of men, it reduces the level of their main sex hormone, testosterone. One of the special symptoms of zinc deficiency is loss of taste and appetite, which can be easily remedied by zinc supplementation. Its deficiency is more common in people who consume a plant-based diet and those with digestive system diseases and can affect up to 50% of the world's population.
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Plant sources
| Hazelnut | 3,3 mg / 100 g |
|---|---|
| Fried bean | 2,3 mg / 100 g |
| Chickpeas | 1,5 mg / 100 g |
| White bean | 1,4 mg / 100 g |
| Humus | 1,4 mg / 100 g |
| Lentils | 1,3 mg / 100 g |
| Garlic | 1,2 mg / 100 g |
| Green pea | 1,2 mg / 100 g |
| Mushroom | 1,1 mg / 100 g |
| Kidney beans | 1,1 mg / 100 g |
Animal sources
| Oyster | 91 mg / 100 g |
|---|---|
| Ribeye steak | 11 mg / 100 g |
| Crab | 5,5 mg / 100 g |
| Lobster | 4,3 mg / 100 g |
| Parmesan | 4,2 mg / 100 g |
| Gouda | 3,9 mg / 100 g |
| Edam cheese | 3,8 mg / 100 g |
| Cheddar | 3,6 mg / 100 g |
| Squid | 3,5 mg / 100 g |
| Octopus | 3,4 mg / 100 g |
| Lamb | 3,3 mg / 100 g |
| Pork | 3,2 mg / 100 g |
| Bacon | 3,1 mg / 100 g |
| Ham | 3 mg / 100 g |
| Boar | 3 mg / 100 g |
| Mozzarella | 2,9 mg / 100 g |
| Feta cheese | 2,9 mg / 100 g |
| Blue cheese | 2,7 mg / 100 g |
| Mussel | 2,7 mg / 100 g |
| Chicken leg | 2,6 mg / 100 g |
| Duck | 2,6 mg / 100 g |
| Pork loin | 2,5 mg / 100 g |
| Turkey | 2,5 mg / 100 g |
| Camambert | 2,4 mg / 100 g |
| Anchella | 2,4 mg / 100 g |
| Pepperoni | 2,4 mg / 100 g |
| Yolk | 2,3 mg / 100 g |
| American cheese | 2,3 mg / 100 g |
| Roquefort | 2,1 mg / 100 g |
| Shrimp | 2 mg / 100 g |
| Crayfish | 1,8 mg / 100 g |
| Goat cheese | 1,6 mg / 100 g |
| Herring | 1,4 mg / 100 g |
| Egg | 1,3 mg / 100 g |
| Sardinia | 1,3 mg / 100 g |
| Chicken wings | 1,2 mg / 100 g |
Vitaverzum
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The proper functioning of the immune system requires zinc: in the absence of it, the immune cells are unable to perform their tasks, and immunity decreases. Children and the elderly who consume little zinc are more susceptible to infectious diseases such as pneumonia or diarrhea. Similar to taking vitamin C, zinc supplementation can shorten the duration of colds or other infections by several days.
