Table of zinc content in foods

If the body is zinc deficient, it will cause various physical conditions. After checking and finding that you are zinc deficient, you must find ways to alleviate it. Generally, you need to improve your body through diet therapy. There are many foods that contain a lot of zinc, such as lamb, pork and chicken. These meat foods can supplement zinc to a certain extent after ingestion.

Lean beef, pork, lamb, chicken hearts, fish, oysters, egg yolks, skim milk powder, wheat germ, sesame seeds, walnuts, beans, peanuts, millet, radish

Zinc is mainly found in seafood and animal offal. Other foods contain very little zinc - there is almost no zinc in water, staple foods, and eggs that children love to eat. There are not many vegetables and fruits that contain zinc.

Lean meat, pork liver, fish, egg yolks, etc. contain zinc, among which oysters contain the highest amount of zinc. According to laboratory tests, animal foods generally contain more zinc, about 3-5 mg of zinc in every 100 grams of animal food. In addition, the amino acids produced by the decomposition of animal protein can also promote the absorption of zinc. Plant foods contain less zinc. Every 100 grams of plant-based foods contains about 1 mg of zinc. Plant foods that contain relatively high levels of zinc include beans, peanuts, millet, radishes, and cabbage.

The zinc content per 100 grams of food is approximately:

Pork lean meat 3.8 mg;

Pork liver 4 mg;

Chicken liver 5 mg;

Egg yolk 3.4 mg;

Kelp 3.2 mg;

Fish and shrimp 8 mg.

⒈ Breastfeeding is encouraged. The baby should be breastfed for at least 3 months, and then gradually switched to cow's milk or other milk substitutes. The absorption rate of zinc in breast milk is high, reaching 62%. In particular, colostrum is high in zinc, with an average concentration 4 to 7 times that of serum zinc.

⒉ Add zinc-rich foods. According to measurements, the zinc content in animal foods is higher than that in plant foods, and the amino acids produced by the decomposition of animal protein can promote the absorption of zinc. The absorption rate is generally around 50%. Bottle-fed babies should start adding easily absorbed zinc-rich complementary foods from 4 months old, such as minced lean meat, egg yolks, fish paste, animal liver, oysters, peanut rice flour, walnut kernel powder, etc.

⒊ Balanced diet Children over 4 years old can get enough zinc from food. Therefore, children should be educated from an early age to develop good habits of not being picky eaters or having partial eating habits, and should pay attention to a reasonable and balanced diet structure, and a mixture of coarse and fine grains. In this way, children generally will not lack zinc. In daily life, you should also be careful not to let your children eat too much white sugar and sweets, so as not to affect the absorption of zinc.

⒋ Zinc supplementation must be carried out through hospital examination. Only babies who are diagnosed with obvious zinc deficiency can be given zinc sulfate syrup or zinc gluconate and other preparations under the guidance of a doctor. The general medication period should not exceed 2 to 4 months, and the medication should be stopped promptly after follow-up examinations return to normal. However, it should be noted that the effective dose of zinc is very close to the toxic dose. Improper use can easily lead to overdose, inducing a series of diseases such as iron deficiency, copper deficiency, and anemia. Otherwise, it is best to supplement with protein zinc products that have no side effects.