In the human body, zinc only accounts for a very small percentage but plays a very important role in the physical and intellectual development. Food is an effective source of zinc for the body. The following foods rich in zinc to increase height of Gettallerfast will help parents choose the right foods for their child’s health and height.
Contents
What is zinc?
Zinc accounts for only a few parts per million dry weight of the body, is present in many organs: brain, bones, eyes, muscles … However, this mineral is involved in many important activities of the body. Zinc is a component of more than 300 enzymes, the catalyst of RNA-polymerase in the replication of DNA.
In the body, zinc will participate in regulating the function of the endocrine system, directly contributing to the composition of the pituitary hormones, adrenal glands, gonads … Thanks to the coordination of zinc, the central nervous system. The nursery works well.
Zinc is also an antioxidant that protects the body from the invasion and attack of harmful bacteria and pathogens, against damage caused by infections, toxins, wound healing, skin protection, and cancer prevention. letter, anti-aging, helps genital organs function well.
The immune system needs the necessary amount of zinc. Without zinc, the function and development of most immune cells will be delayed. Zinc also affects the performance of eyesight and skin integrity.
When there is not enough zinc, testosterone synthesis and increased glucose metabolism are affected. Children are delayed in puberty and have decreased sexual function, menstrual disorders and sperm quantity and quality deteriorate seriously.
In addition, zinc also supports the absorption and metabolism of many important minerals: Copper, Manganese, Magnesium …
Zinc requirements in each stage of human development differ:
Age Zinc need / day (mg)
- 0 – 6 months old 2mg
- 7 – 11 months old 3mg
- 1-3 years old 3mg
- 4 – 8 years old 5mg
- 9 – 13 years old 8mg
- Men aged 14 and over 11mg
- Female from 14-18 years old 9mg
- Female over 19 years old 8mg
- Pregnant women 11 – 12mg
- Breastfeeding women 12-13mg
The role of zinc in height growth
Referring to bone, height, many people only think of Calcium or Collagen type II without knowing that zinc is also an important part in bone structure. Although supplementing enough calcium but “forgetting” zinc, children can be stunted, limited development height.
Zinc supplementation helps increase the body’s ability to absorb nutrients, increase appetite, help children eat more, the body is supplemented with a variety of nutrients, both beneficial to health and improving height quickly. . Lack of zinc, the process of cell division is difficult to happen, thereby inhibiting growth in height and negatively affecting health.
Zinc is involved in activating aminoacyl – tRNA synthetase in bone-building cells and in cell protein synthesis, inhibiting bone destruction. As a result, zinc effectively preserves bone mass, helps strong bones and joints, prevents osteoarthritis pain and osteoporosis common in the elderly.
Top 11 foods with zinc supplements to help increase height
Red meat
Zinc is present in most red meats: meat, lamb, and pork. 100g of beef has 12.3mg of zinc, 100g of pork provides about 5mg of zinc … However, red meat also has high levels of fat and cholesterol, which can be harmful to health. Therefore, you do not adjust the amount of red meat in your daily nutritional menu to protect your health effectively.
Soybean
100g of soybeans contain 9mg of zinc. Soybeans also contain high amounts of vegetable protein and calcium, which are both healthy and support rapid height improvement. You can eat roasted soybeans or choose foods made from soybeans such as: Soy milk, tofu, fried bean curd….
Pumpkin seeds
100g of pumpkin seeds give about 10.3mg of zinc. High temperatures can lead to loss of zinc in pumpkin seeds. Therefore, you should not roast seeds, but prefer to use fresh seeds. In addition, this food also has many nutrients that are beneficial to health, improve the immune system and effectively prevent cancer.
Sesame seeds
100g of sesame seeds has about 10mg of zinc. Regularly eating sesame helps strengthen bones and joints, supports rapid height development. In addition to zinc, which is used to increase bone density, sesame also has a lot of calcium, copper, antioxidants that help strong bones and joints, reduce pain caused by chronic arthritis.
Black Chocolate
Dark chocolate is also a great suggestion if you are looking to add zinc to your body. 100g of dark chocolate has about 9.6mg of zinc. In addition to zinc, this food also contains antioxidants that are good for health, skin, reduce anxiety, stress, prevent diabetes, provide energy for the body to comfortably function.
Oysters
Oysters are shellfish, living in the sea, high in zinc, very healthy. 50g of oysters with up to 8.3mg of zinc, meeting 55% of the daily recommended zinc content. In addition, oysters also contain a lot of protein to help promote muscle growth, vitamin C improves immunity and effectively beautifies the skin.
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