Hundreds of enzymes work together in our body to absorb protein into it. Zinc does the job of catalyzing this whole process. It plays a vital role in the construction of muscles during the development of the fetus. So, it is really vital for pregnant women. Apart from these, zinc helps with healing wounds, maintaining eyes, skin, and hair in healthy condition. It is needed for recognizing different smells and fragrances. But Zinc is not stored or manufactured by our body, so it needs to be supplemented from external sources like foods and tablets.
Deficiency of zinc can lead to problems with digestive system, and metabolism. Furthermore, it can affect the skin, hair, and overall muscle growth. Sometimes it can even lead to hair loss.
How much of Zinc do we need?
- 6 months baby – 2mg
- 1 to 3 years – 3 mg
- 9 to 13 years – 8mg
- 14 to 18 years – 9mg
- Over 19 years – 8mg
- Pregnant women – 13mg
What are the sources?
- Pumpkin seeds are rich in very high-quality zinc
- Dark chocolate (without sugar or sweetness)
- Cocoa powder
- Garlic
- Black sesame seeds
- Watermelon seeds
There is nearly 17mg of zinc, is present in 100 grams of the wheat barn. This is enough to satisfy our zinc need for a day. So including the wheat barn in our daily diet by mixing it in our salads, doughs, cookies, crepes etc, will make sure we get the essential supply of zinc.
