Table of Contents
What is zinc and what does the body need it for?
Zinc is an essential trace element and only occurs in a small amount (2 grams) in the body. Nonetheless, zinc plays a role in many biochemical and physiological functions. Zinc acts on enzymes of the energy, carbohydrate and fat metabolism, it supports the reading of information in the genome, helps in the formation of proteins, nucleic acids and in the metabolism of thyroid and sex hormones. This influences cell growth and cell regeneration. This is one reason why zinc ointment is used for wounds.
Zinc also plays an important role in the immune system: it stabilizes cell membranes and protects the body from damage caused by free radicals. In conjunction with vitamin C, it also strengthens the immune system and prevents colds.
How much zinc should I take in a day?
Since zinc cannot be produced or even stored in the body itself, we have to take it in with our food every day. The German Society for Nutrition recommends a daily zinc dose that depends on the phytate content of the food. Phytates are among the secondary plant substances and are found in bran, cereals and foods that are particularly rich in whole grains. The plant substances inhibit the entire absorption of zinc, calcium, iron and magnesium, which is why the body should be supplied with more zinc if the food is high in phytates.
A daily intake of:
| Alter | Masculine | Feminine |
| baby | ||
| 0 to 4 months | 1,5 mg | 1,5 mg |
| 4 to 12 months | 2,5 mg | 2,5 mg |
| children and young people | ||
| 1 to 4 years | 3 mg | 3 mg |
| 4 to 7 years | 4 mg | 4 mg |
| 7 to 10 years | 6 mg | 6 mg |
| 10 to 13 years | 9 mg | 8 mg |
| 13 to 15 years | 12 mg | 10 mg |
| 15 to 19 years | 14 mg | 11 mg |
| Adults | ||
| 19 to 65 years and older | 11 – 16 mg | 7 – 10 mg |
| pregnant women | ||
| 1. Trimester | 7 – 11 mg | |
| 2. & 3. Trimester | 9 – 13 mg | |
| breastfeeding | 11 – 14 mg | |
Zinkmangel – Symptome
Zinc deficiency is often manifested by these symptoms:
- Hormonal disorders affecting libido, potency and fertility
- Disorders of vision, taste and smell
- Brittle, splintering nails
- Grooving on the nails
- Weak immune system: frequent colds, coughs, sore throats, flu infections, herpes
- dry, scaly skin , acne, eczema, skin fungi, skin inflammation with redness and pustules, wound healing disorders
- Hair loss, premature greying, dull and brittle hair
zinc in food
With this selection of foods, you can easily cover your daily requirements.
- Oysters: 22 mg
- Pork, beef or veal liver: 6 mg
- Beef: 4.4 mg
- Cheese, eg Emmental: 3 – 4.6 mg
- Egg yolk: 3.8 mg
- Shrimps: 2,3 mg
- Poppy seeds: 8 mg
- Pumpkin seeds: 6 – 7 mg
- Sunflower seeds: 5.7 mg
- Flaxseed: 5.5 mg
- Oatmeal: 4 mg
- Brazil nuts: 4 mg
- Maize: 3.5mg
- Legumes: 2 – 4 mg
- Peanuts: 3 mg
- Buckwheat: 2.7 mg
Parsnip Tomato Pan
FOR 4 PEOPLE
- 1 bag (125 g) pre-cooked wheat grains (e.g. from Ebly)
- 1 small onion
- 1 clove of garlic
- 500 g Pastinaken
- 1 bunch of spring onions
- 250 g Cocktailtomaten
- 2 tbsp olive oil
- 100 ml vegetable broth
- 4 tbsp sour cream
- 1/2 tsp ground cinnamon
- salt
- pepper from the grinder
- 200 g feta cheese
- 1 bed cress
1. Cook wheat according to packet instructions and drain. Peel onion and garlic and chop finely. Peel the parsnips, cut off the ends and cut into thin slices. Clean the spring onions, wash and cut into rings. Clean, wash and dry the tomatoes.
2. Heat oil in a large, high pan. Fry onion and garlic. Add parsnips, fry for about 5 minutes. Add tomatoes and spring onions, fry for another 3 minutes. Add the wheat, broth and cream and stir. Season with cinnamon, salt and pepper.
3. Crumble sheep’s cheese and sprinkle over the vegetables. Use scissors to cut the cress directly over the vegetables.
Per Person 340 kcal / Fat: 16 g Mca. 25 minutes
Three quick zinc recipes
Macadamia Apricot Granola Bar
For approx. 20 bars
Per bar 350 kcal / fat: 14 g Mca. 40 minutes
- 250 grams of rolled oats
- 75 g sunflower seeds
- 75 g pumpkin seeds
- 100 g macadamia nuts
- 100 grams of apricots
- 50 grams of brown sugar
- 2 Eggs
- 1 tsp cinnamon
- 200 grams of honey
- Mark of a vanilla bean
1. Roast the rolled oats, sunflower and pumpkin seeds in a pan. Mix in a bowl. Chop nuts and apricots and add.
2. Preheat the oven to 180 degrees (160 degrees for a fan oven). Add the sugar, eggs, cinnamon, honey and vanilla to the flaked mass and mix with the mixer (dough hook).
3. Fold the aluminum foil into a bar and use it to halve the baking tray. Line one half with parchment paper. Spread the mass about 1 cm high on it. Cover with cling film. Press the mass firmly, e.g. with a rolling pin. Remove cling film. Bake for about 20 minutes. Let cool, cut into bars and bake for another 10 minutes at 160 degrees (convection oven 140 degrees).
Herb and spice dips
Parsley, tarragon, thyme, basil and ginger contain a lot of zinc. Our tip: mix spreads and dips yourself. Refine cream cheese or quark with these herbs and spices, add chopped nuts – the spicy portion of zinc is ready.
Scrambled eggs with parmesan
Some types of cheese, such as Parmesan, are also full of zinc. Our tip: Sprinkle scrambled eggs with Parmesan shavings – this gives you a concentrated load of zinc. Depending on your taste, add arugula or chives.
