Zinc is one of the most important minerals that the body needs, and it is one of the main nutrients that the body cannot produce and store normally, and therefore it always comes from the diet of the individual.

It is sometimes defined as an essential element for the life of humans, animals, and plants, and “is vital to many biological functions, and plays a critical role in more than 300 enzymes in the human body… It is found in all parts of the body: vital organs, tissues, and bones. , Cells and fluids. ” Bones and muscles usually contain 90 percent of the body's stock.

Doctors and experts say that zinc is very necessary for the body and plays a big role in human health:

- The growth

Without zinc, the body cannot grow normally.

Repair the body

Without zinc, what needs to be repaired in the body cannot be repaired.


Research in the world of the common cold has proven that the presence of zinc in sufficient quantities reduces the period of suffering from the common cold by 40 percent.


Zinc is needed to fight diarrhea that kills millions of children annually around the world, according to the World Health Organization.

Skin - wound healing

According to Swedish studies, zinc can help heal wounds and reduce inflammation and bacterial growth. That is why zinc plays a big role in maintaining the integrity and structure of the skin, which is why it is included in the formulation of many ointments to treat diaper rash and skin irritation. Some studies have also shown that zinc may be beneficial in fighting acne.

- Hair

Zinc deficiency means hair loss and bleaching.

Attention Deficit Disorder

Some doctors say zinc may be helpful in treating this type of disorder common in children.

- Osteoporosis

Zinc may protect against osteoporosis.

- The heart

The presence of zinc protects the heart from several diseases. Because it reduces triglyceride and cholesterol levels.

- Chronic diseases

One American study says that "improving zinc in the body through diet and nutritional supplements may reduce the risk of inflammatory diseases and reduce the risk of developing age-related chronic diseases."


Zinc helped to avoid birth defects and premature birth.

- Pneumonia

Zinc can protect individuals by preventing and treating this type of dangerous infection.

- Blood clotting

Zinc protects against blood clotting.

- Thyroid

Any deficiency in zinc affects the functioning of thyroid hormone and the rate of metabolism in the body.

Sugar and metabolism

Zinc helps stabilize blood sugar levels and also contributes to metabolism.

- Vision

Zinc plays an important and major role in maintaining vision. It is found in high concentrations in the eye, and its deficiency can lead to problems or damage to the retina.

Sexual fertility

"Your Health" site says that zinc protects the prostate gland from enlargement and maintains sperm level. According to a Sri Lankan study; Zinc increases the level of the hormone testosterone.

- Menstruation

Zinc helps treat menstruation and relieve symptoms.

- Where do we get it?

Milk and cheese, which are available in abundance in most countries, especially European countries, and their derivatives are not difficult to obtain, especially cheeses of which there are hundreds of types.

Tofu, which is primarily a Japanese product, but is currently available in all major supermarkets in the Middle East and the world.

Chicken meat, as it is known, is one of the most consumed meat in the world, and its prices are cheap that all social classes can afford.

Oysters, seashells, shrimp and crabs are marine animals. They contain good amounts of zinc and are one of its main sources. Despite their high prices, they are generally available.

Red meat: lamb and beef, and this meat is also available to many people, especially Europe and the United States of America.

Baked or baked beans, which are called "baked beans", are usually canned and are available in many countries.

Dark chocolate: Dark chocolate contains a large proportion of zinc, which is why it is considered an important material in this context.


Legumes and grains, which are also easy to obtain in most countries, especially Asian and Latin countries.

Nuts, topped with peanuts or pistachios and cashews.

Wild rice, which is available in some health food stores.

Fruits: berries - pomegranate - guava - apricots - peaches - kiwi - watermelon - cantaloupe.

Vegetables: such as avocado, Japanese shitake mushrooms, peas, spinach, asparagus, beetroot, broccoli, okra, and corn.