It is recommended to eat more of these high zinc foods
You may have heard that children and pregnant women are the most in need of zinc supplements,
But you know what, In fact, men also need zinc supplements.
As men get older, most of their strength and energy are not what they used to be. This may be your body's way of telling you that you need to replenish some key nutrients, including zinc.
1、Zinc and men's health
- Zinc and male reproductive health
Zinc plays a vital role in male fertility. The article published in the <International Journal of Molecular Sciences> describes the important role of zinc ions in male fertility, which can affect sperm motility, capacitation and acrosome reaction, and the mechanism of action involves a variety of cell signaling pathways.
A study in the <Journal of Reproductive Medicine > [1] pointed out that zinc is involved in the process of sperm production, maturation and capacitation, and it can improve the quantity and quality of sperm and enhance sperm motility. When the zinc deficiency in the male body, it will lead to a decrease in the number of sperm, a decrease in vitality, and an increase in the rate of malformation, which seriously affects the male fertility.
- Zinc and the immune system
A review published in <Biological Trace Element Research> highlights the biological importance of zinc to cellular processes, including growth, development, DNA synthesis, and RNA transcription, among others, and that zinc deficiency can lead to impaired immune systems and many metabolic changes.
A paper in the authoritative medical journal <Frontiers in Immunology> also mentioned that zinc can enhance the body's immunity and help the body resist the invasion of viruses and bacteria.
When the body is deficient in zinc, the immune system becomes weak and prone to illness.
In order to maintain a strong body, male friends need to timely supplement zinc, so that their immune system is always in the best condition.
- Zinc and mental health
There is a big difference between how men and women behave when faced with stress.
Gender may influence how certain Cell types in the brain respond to stress, according to a study published in the journal Cell Reports.
This means that men may be more sensitive to stress.
Zinc can regulate the function of the nervous system, relieve stress and anxiety, and improve sleep quality. When a man has a good psychological state, he can better cope with various challenges in life and show confidence and vitality.
2 、How to Supplement Zinc
The recommended daily intake of zinc for adults is:
Women 7.5 mg
Male 12.5 mg
Food source
● Seafood: oysters, crab, lobster, clams
● Meat: beef, pork, lamb, animal offal
● Egg milk: egg yolk, milk, yogurt
● Whole grains: wheat germ, oats, brown rice, etc
● Nuts: pumpkin seeds, cashews, almonds, etc
● Algae: Kelp, laver, spirulina
People with zinc deficiency are prone to oral ulcers, may also have rough, dry skin, thin hair easily broken, in addition, immunity will also be reduced, easy to get sick.
Don't ignore these signals your body is giving you, and actively supplement your daily life with zinc through abundant food sources.