Let’s talk about zinc
Normally, an adult needs about 9 mg of zinc per day. But pregnant women and young children need 30% more.
Why do pregnant women need more zinc?
This trace element plays an important role in DNA synthesis and cell division [1]. It reduces the likelihood of premature birth [2]. Zinc also prevents hair loss and regulates oily skin. The level of immunity and the ability to resist colds directly depends on its level [3].
Most of this trace element is found in shellfish like in oysters, lobsters and crabs. While people who eat these products on a regular basis usually feel better than others, it is not a common food for most people. However, WHO recommends zinc supplements for children and nursing mothers to prevent the deficiency.
What other foods contain zinc?
Poultry. 3.5 oz of dark meat chicken is enough to satisfy the daily requirement by 60% [1];
Nuts and legumes. But, unfortunately, its bioavailability is low. Nevertheless, the following five foods contain this valuable mineral: red lentils, pumpkin seeds, cashews, chickpeas and oatmeal.
Most other nuts and seeds also contain zinc.
