What are its food sources and how to prevent a – xxlnutrition

Zinc is an important mineral for athletes. Zinc contributes, among other things, to the normal hormonal regulation. In other words, zinc helps to maintain normal testosterone levels in the body. Almost all strength athletes know it: testosterone has an important influence on muscle mass. But what are the foods that contain a lot of zinc? And how to prevent a zinc deficiency? We explain everything to you in this blog.

What is zinc?

Zinc is an element of trace that plays an important role in maintaining our physical health. It is part of a large number of enzymes involved in the metabolism of our body. Our body cannot produce this mineral itself. This means that we have to get zinc enough from our diet.

Zinc is a mineral that performs many functions similar to those of calcium and magnesium. However, there is an extremely important area in which zinc plays a role while the other two do not. This is your hormonal balance. And for bodybuilders, a good hormonal balance is obviously very important.

In addition, in this xxl nutrition blog, you will discover what are the exact effects of the zinc on your body and which foods contain this mineral.

What is zinc for?

Will the zinc be transformed into the next Mr. Olympia? Absolutely not. But it will provide you with the perfect hormonal balance to be healthy and make the most of your formation and diet! A conclusion that was also found in this study[1] In men who have received zinc supplements. Zinc is therefore an important mineral for all those interested in bodybuilding and health. Culturalists need a zinc complement due to his role in the synthesis of muscle proteins.

Are you curious to know all the benefits of zinc in your body? We listed them for you:

• Zinc contributes to the maintenance of normal bones.
• Zinc plays a role in the cell division process.
• Zinc contributes to a normal cognitive function.
• Zinc contributes to a normal DNA synthesis.
• Zinc contributes to normal protein synthesis.
• Zinc helps to maintain a normal vision.
• Zinc contributes to normal hair maintenance.
• Zinc contributes to the maintenance of normal testosterone levels in the blood.
• Zinc contributes to the maintenance of normal skin.
• Zinc contributes to the normal functioning of the immune system.
• Zinc contributes to the normal metabolism of macronutrients.
• Zinc contributes to the normal carbohydrate metabolism.
• Zinc contributes to the normal metabolism of fatty acids.
• Zinc contributes to the normal metabolism of vitamin A.
• Zinc contributes to a normal metabolism of the acid base.
• Zinc contributes to the maintenance of normal nails.
• Zinc contributes to the protection of cells from oxidative damage.
• Zinc contributes to normal fertility and reproduction.

What contains zinc?

As you can see above, zinc is an important mineral for athletes. In particular, its role in hormonal balance, metabolism and protein synthesis is essential for bodybuilders. Now you’re probably curious to know which foods have a lot of zinc.

To obtain enough zinc intake, it is important to consume quite red meat. Lattiero -caseari and seafood products also contain small quantities of zinc. As you can see, getting zinc from food can quickly become expensive. In addition, this diet is not suitable for everyone. The group of athletes who adopt an entirely vegan diet is increasingly numerous. The use of zinc capsules can therefore prove to be a wise choice.

The best absorbed glycoble glycoble glycoed, zinc, Picolinato Zonc and zinc gluconate forms. Zinc oxide and zinc sulphate are less well absorbed by the body

What foods are rich in zinc?

In the following table, we listed some examples of zinc -rich foods. The content applies to each product per 100 grams and is indicated in milligrams:

How much zinc you need a day?

As you can see in the table above, the oysters are particularly rich in zinc. Of course, part of oysters is not on the menu every day. However, you can get enough zinc with your diet. How much zinc you need a day to be healthy?

Men aged 18 or over 18 have a daily contribution recorded in the zinc of 9 milligrams. For women over the age of 18, the recommendation is 7 milligrams. There are exceptions based on age and pregnant women or breastfeeding.

• Children from 6 months to 2 years = 5 mg of zinc
• Children from 2 to 5 years = 6 mg of zinc
• Children from 6 to 9 years = 7 mg of zinc
• Boys from 9 to 13 years = 11 mg of zinc
• Boys aged 14 to 17 = 12 mg of zinc
• Girls from 9 to 13 years = 8 mg of zinc
• Girls aged 14 to 17 = 9 mg of zinc
• Pregnant women = 9.1 mg of zinc
• Stain -staining women = 11 mg of zinc

Zinc deficiency

Since zinc -rich foods are widely available, the risk of zinc deficiency is very low. However, zinc deficiency may occur in case of diet or very unbalanced diseases such as Crohn’s disease, in which zinc is not well absorbed. A zinc deficiency can be manifested by skin anomalies, alteration of smell and taste, reduction of immunity to infections and night blindness. In small children, delays of growth and severe malnutrition may occur.

Symptoms of a zinc deficiency

The symptoms of a zinc deficiency are as follows:

• Skin anomalies, mucous membranes and skeleton
• I issue growth and development
• Alteration of the smell and taste
• Reduced immunity
• Night blindness

A zinc supplement to prevent deficiency

Since normal food provides zinc enough, it is not necessary to immediately take zinc tablets. In fact, zinc deficiencies are not very frequent. If you have a very monotonous diet or if you suffer from a disease that causes malabsorption, you can consider taking a zinc supplement in addition to your daily diet.

It is difficult to consume too much zinc through food. This rarely happens. Efsa has set an acceptable higher limit according to age. For men and women aged 18 or over 18, this limit is 25 mg of zinc per day.

An excess of zinc therefore occurs mainly taking highly dosed zinc supplements. This can cause gastrointestinal problems, hair loss and iron deficiency. In fact, an excess of zinc disturbs iron absorption.

Buy Zinc supplements from XXL Nutrition

Do you know that your diet takes you a little zinc? You can therefore buy high quality zinc supplements from XXL Nutrition. In this way, support your health and your gym performance. You can opt for our zinc capsules containing the zinc glywed, the best absorbed shape. 1 plant capsule contains 22.5 mg of zinc.

Do you prefer a combined complement? So our zinc and the magazine is exactly what you need. With Zinc & Mag, this is a product that can affect everyone. It consists of three important substances: zinc, magnesium and vitamin B6. Zinc and magnesium play an important role in many body processes. We offer best quality zinc and magnesium at a competitive price. Each pilot contains 120 plant capsules.

Important vitamins and minerals for athletes

Zinc is not the only important nourishing in the world of fitness and bodybuilding. There are other vitamins and minerals that have a support effect. In XXL Nutrition you will find information on the following vitamins and minerals:

Information sources

[1]