10 Changes in Your Body When You Take Zinc

It is said that about 80% of Japanese people are deficient in zinc

According to a survey by the Ministry of Health,

In particular, it is clear that 70% of women do not meet the recommended amount

Did you miss the signs of zinc deficiency?

[Self-check of zinc deficiency]

* My sense of taste is getting dull

* Hair loss has increased

* Wounds are hard to heal

* Rough skin continues

* It is easy to catch a cold

* Easy to get tired

If more than two are true, there may be a zinc deficiency.

The Main Effects of Zinc

1. Immunity increases

Activates the function of immune cells

Effective in preventing colds

2. Taste becomes normal

Build taste bud cells.

Prevention and improvement of taste disorders

3. Rough skin improves

→ Promotes skin turnover

Improvement of acne and dry skin

4. Hair loss is reduced

Promotes hair growth

Make healthy hair.

5. Wounds heal faster

Promotes cell division

Helps repair tissue

6. Less tired

Essential for energy metabolism

Promote recovery from fatigue

7. Difficult to catch a cold

Strengthens the mucous membranes

prevent the entry of viruses

8. Hormonal balance is adjusted

Necessary for the synthesis of sex hormones

Improvement of menstrual disorder

9. Mental stability

Involved in the synthesis of neurotransmitters

Also for depression prevention

10. Metabolism goes up

More than 300 enzyme components

For a lean body

[Ingredients rich in zinc]

🦪 oysters: 1 serving for 1 day (13 mg)

🥩 beef: about 5mg for 100g lean meat

🫘 natto: about 2mg per pack

🥚 egg: about 0.6mg per egg

🧀 cheese: about 4 mg for 100 g

🥜 nuts: about 2 mg for 30 g

[Recommended amount per day]

Men: 10 mg

Female: 8 mg

Pregnant women: 10 mg

Nursing women: 11 mg

Before relying on supplements, first from the meal

Important ⚠️: Beware of excessive intake of zinc

It is dangerous to take too much with supplements

Risk of overdose:

❌ nausea and vomiting

❌ diarrhea, abdominal pain

❌ headache, dizziness

❌ copper deficiency anemia

❌ immune system

❌ HDL (good) cholesterol lowering

Daily Tolerance Upper Limit:

40-45 mg for adults

When taking supplements,

Keep it within 15 mg per day.

Continuously taking more than 50 mg,

the absorption of copper is blocked, leading to anemia.

Tips to Help Absorb Zinc

✅ with Vitamin C

→ Absorption rate is about 30% UP

Oysters and lemons make sense.

✅ animal protein.

→ absorption rate increases

✅ on an empty stomach

Easy to be absorbed.

[Things that interfere with absorption]

❌ phytic acid (brown rice, beans)

❌ Too Much Fiber

❌ calcium overdose

❌ iron supplements

[Guideline to consider consultation]

3 or more apply in self-check,

If symptoms continue even after improving diet

In particular, the following:

* Taste disorder continues

* Hair loss is abnormally large

* The wound does not heal at all

* Extreme fatigue

Blood tests can measure zinc levels

People like this are prone to zinc deficiency

* Vegetarian and vegetarian

* On a diet

* Drink alcohol often

The elderly

* Pregnancy and lactation

Chronic diarrhea.

If applicable, be conscious of intake

Zinc is not absorbed when taken in large quantities at once.

It is important to eat diligently every day.

By the way, when eating oysters

Sprinkle lemon not only for taste

To increase the absorption rate of zinc with vitamin C

It's a reasonable way to eat

With knowledge, the body changes.

📌 for shopping reference

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Eri | Doctor × Preventive Medicine

With knowledge, the body changes 🫶

"Eat and prepare" Sending preventive diet

Preventive Beauty Diet Eat and prepare # health # zinc # nutrition