Contents
1 What is zinc deficiency and how much zinc do you need every day?
2 Zinc deficiency symptoms
Zinc deficiency symptoms in women
3 Zinc deficiency test
4 Zinc deficiency causes
5 Zinc in food
Vegan zinc sources (per 100 g) Animal zinc sources (per 100 g) Drinking meals against zinc deficiency
Contents
1 What is zinc deficiency and how much zinc do you need every day?
2 Zinc deficiency symptoms
Zinc deficiency symptoms in women
3 Zinc deficiency test
4 Zinc deficiency causes
5 Zinc in food
Vegan zinc sources (per 100 g) Animal zinc sources (per 100 g) Drinking meals against zinc deficiency

What is zinc deficiency and how much zinc do you need every day?

Zinc deficiency is a condition in which the body is not sufficiently supplied with the vital trace element zinc. Zink plays a crucial role for numerous physiological processes, such as the Functions of the immune system, the metabolism, growth and wound healing. Zinc is also indispensable for maintaining the sense of smell and taste as well as for the production of hormones. A chronic lack of this essential micronutrient can have far -reaching consequences for health.

The daily recommended supply of zinc depends on age and gender. According to the German Nutrition Society (DGE), the Reference value for daily zinc intake in adults between 7 and 10 mg. Pregnant and breastfeeding ends have an increased need and should consume 10 to 11 mg zinc every day. It is important to note that the individual zinc that the body needs is also influenced by factors such as health, physical activity and the bioavailability of zinc in food.

Zinc deficiency symptoms

The symptoms of a zinc lack are diverse and can often be unspecific, which can make the diagnosis difficult. The most common signs include:

  • Weakened immune system: Frequent infections, delayed wound healing
  • Skin problems: Eczema, acne, dry and scaly skin
  • Hair and nails: Hair loss, fragile nails, white spots on the nails
  • Disorders of the sense of smell and taste
  • Loss of appetite and weight loss
  • Fatigue and drop in performance
  • Cognitive impairments: Weakness in concentration, memory problems
  • Delayed wound healing and increased susceptibility to infections
  • Diarrhea and other gastrointestinal complaints

Zinc deficiency symptoms in women

In women, zinc deficiency can also have specific effects in addition to the general symptoms:

  • Menstrual complaints: Reinforced cramps, irregular cycle
  • Fertility problems: Zinc deficiency can affect fertility
  • Complications during pregnancy: Increased risk of miscarriage, growth disorders of the fetus
  • Breastfeeding problems: Inadequate milk production, wound healing disorders of the nipples

Effect of zinc on the psyche

Zink also plays an important role in mental health. The trace element is in the synthesis and regulation of Neurotransmitters like serotonin and dopamine involved that significantly influence the mood. Inadequate zinc supply can therefore be used with symptoms such as Depression, anxiety and irritability go hand in hand.

Studies have shown that a low zinc mirror in the blood is often found in people with depression. A sufficient zinc intake, on the other hand, seems to be one positive effect on the mood and mental performance to have. Zink also helps to reduce the consequences of oxidative stress to the brain and to maintain the cognitive function in old age.

Zinc deficiency test

There are different test options to determine a zinc deficiency:

  1. Blood test: The determination of the zinc level in the serum is the most common method. However, this value does not always reflect the actual zinc supply of the cells.
  2. Zinc branch attempt: In this simple test, a zinc sulfate solution is dripped onto the tongue. If you cannot perceive a taste within seconds, this indicates a zinc deficiency. However, this test is not very specific.
  3. Hair analysis: The zinc concentration in the hair can provide information about long -term zinc supply. However, external factors such as hair products can falsify the result.
  4. Saliva test and urine test: These tests are used less frequently because they are strongly influenced by the current zinc intake and are less meaningful.

It is advisable to have a suspected zinc deficiency clarified by a doctor and, if necessary, to start targeted therapy.

Zinc deficiency causes

There are various factors that can lead to a zinc deficiency:

  • One -sided or inadequate nutrition: A diet with little zinc -containing foods, especially vegans or vegetarian nutrition, can increase the risk of a defect.
  • Malabsorption: Disabled tract diseases such as celiac disease, Crohn's disease or chronic diarrhea can affect the absorption of zinc.
  • Increased need: Pregnancy, lactation, growth phases and times of increased physical stress require a higher zinc intake.
  • Medication: Some medication such as diuretics, cortisone or antibiotics can interfere with zinc absorption or increase zinc needs.
  • alcoholism: Chronic alcohol consumption affects zinc absorption and increases zinc output.
  • Genetic factors: Rare genetic disorders such as Actrodermatitis Enteropathica lead to a reduced zinc absorption.

Vegane Zinkquellen

Vegane Zinkquellen Zinkgehalt pro 100 g
1. Kürbiskerne 10 mg
2. Hanfsamen 10 mg
3. Shiitake-Pilze (getrocknet) 8 mg
4. Cashews 6 mg
5. Sonnenblumenkerne 5 mg
6. Pekannüsse 5 mg
7. Sojabohnen 5 mg
8. Tahini 5 mg
9. Chiasamen 5 mg
10. Leinsamen 4 mg

Tierische Zinkquellen

Tierische Zinkquellen Zinkgehalt pro 100 g
1. Austern (gekocht) 79 mg
2. Ribeye-Steak (gekocht) 11 mg
3. Königskrabbe (gekocht) 8 mg
4. Hackfleisch (Rind, gekocht) 6 mg
5. Lammleber (gebraten) 6 mg
6. Rinderleber (gebraten) 5 mg
7. Spareribs (Schwein, gekocht) 5 mg
8. Schweizer Käse 4 mg
9. Salami (Schwein) 4 mg
10. Parmesan 4 mg

Allerdings ist die Bioverfügbarkeit von Zink aus pflanzlichen Lebensmitteln meist geringer als aus tierischen. Das liegt vor allem an den in Pflanzen enthaltenen Phytaten, die die Zinkaufnahme hemmen. Durch Einweichen, Keimen und Fermentieren lässt sich der Phytatgehalt reduzieren und die Zinkaufnahme verbessern.

Auch die Zubereitung beeinflusst den Zinkgehalt: Kochen, Braten und Grillen können Zink aus dem Fleisch freisetzen und in die Sauce oder Brühe überführen. Daher sollten auch diese verzehrt werden. Bei Gemüse und Getreide ist schonendes Garen zu empfehlen, um Nährstoffverluste zu minimieren.

Vorbeugung von Zinkmangel durch Trinknahrung

Neben einer ausgewogenen Ernährung können auch spezielle Trinkmahlzeiten dazu beitragen, die Zinkversorgung zu optimieren und einem Mangel vorzubeugen. Diese nährstoffdichte Astronautennahrung enthält alle essenziellen Vitamine und Mineralstoffe in ausgewogener Form, so auch Zink. Gerade für Menschen mit erhöhtem Zinkbedarf oder Resorptionsstörungen kann der ergänzende Konsum solcher Trinknahrung sinnvoll sein, um die tägliche Zinkzufuhr abzusichern.

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Frequently asked questions

How does a zinc deficiency express itself?

A lack of zinc can express itself through a weakened immune system with frequent infections, skin problems such as eczema and acne, wound healing disorders, fatigue and weakness in concentration. Hair loss, fragile nails, taste disorders and loss of appetite can also be signs.

What are Zinkräber?

Zinkräber refers to food components that inhibit the absorption of zinc out of food. This includes primarily phyties from whole grains and legumes, fiber, calcium, iron as well as coffee, black tea and alcohol.

What to eat with zinc deficiency?

In the event of a zinc deficiency, you should pay attention to a zinc -emphasized diet with a high proportion of oysters, meat, fish, dairy products, nuts, seeds and whole grain products. Vegetarians and vegans cover their zinc requirements best through a variety of legumes, whole grain cereals, pumpkin and sesame seeds.

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Quellen

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