This mineral is essential for health, because its deficiency leads to diarrhoea, hair loss, skin problems and eyes. In the absence of zinc can hurt our immune system, and that’s why it’s so important to use these products.
Red meat. A great source of zinc, discover it in various types of meat, including beef, veal and pork. Remember that excess red meat and especially in processed form (sausages, sausage, ham) increases the risk of some cancers, and heart disease. Choose unprocessed meat, and do not forget to consume vegetables, fruits, and fiber.
Shellfish. A variety of foods, including oysters, crabs and shrimp, is a healthy and low-calorie sources of zinc. Pregnant shellfish need to prepare carefully in order to minimize the risk of food poisoning.
Dairy products. Milk and cheese contain large amounts of bioavailable zinc. This means they contain the mineral is readily absorbed by the body. Such food also provides us with many other nutrients, including protein, calcium and vitamin D.
Legumes. For lovers of vegetarian food bean products remain the main and best source of zinc. Chickpeas, lentils and beans contain a sufficient amount of zinc. Heating, sprouting, soaking and fermentation — are the best methods of cooking legumes to increase the bioavailability of the mineral.
Nuts. Another way to increase the content of zinc in the diet is its inclusion of nuts. Especially cashews, are an excellent source of zinc. Consumption of nuts provides other advantages for your health, because they contain healthy fats, fiber, vitamins and other minerals.