Zinc is important for the body because it has many benefits, however, it is important not to exceed the recommended daily dosage to avoid unpleasant effects.
Benefits
Zinc is a trace element present in small quantities in the body. It is anti-inflammatory and helps increase our immune defenses, maintain the quality of the skin, hair and nails. It plays a role in sight, taste and smell. It is a protection against oxidative stress responsible for aging. It is recommended to take Zinc during meals.
Non-exhaustive list of foods rich in Zinc
- Oyster (richest food)
- Ground beef 5% fat
- Comté, Parmesan
- Pecan nuts
- Cooked ham
- Egg yolk
- Cooked lentils
- Unsweetened cocoa powder
- Wholemeal bread, grain bread
Effects in case of daily overdose
In excess, especially with the intake of food supplements, this can cause nausea/vomiting, immune weakening, headaches, fatigue…
The consumption not to be exceeded is 40 mg.
Recommended dosage:
- for a man is 12 mg/day
- for a woman is 10 mg/day
- for pregnant and breastfeeding women and the elderly: between 15 and 23 mg/day
Contraindications
It is advisable to avoid taking zinc when you are pregnant or breastfeeding.
The advice of the doctor should be sought when taking other medications.
Did you know ? Taking iron and zinc can slow their absorption!
Jeanette Atme Daou