Lo Zinco
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Lo zinco è un un minerale presente nell’organismo in piccole quantità. In un individuo adulto ne sono presenti circa 2 grammi. E’ coinvolto nel metabolismo di proteine, lipidi, carboidrati e acidi nucleici. Inoltre è necessario per il funzionamento di diversi ormoni, inclusi quelli della tiroide, l’insulina, gli ormoni sessuali e l’ormone della crescita. E’ coinvolto nella sintesi del DNA, nella percezione di gusto e olfatto.
In quali alimenti è presente lo zinco?
Lo zinco si trova soprattutto in alimenti quali ostriche, nel lievito, nel fegato, nella carne, nelle uova, nel pesce, nei cereali, nel latte e suoi derivati. Tuttavia, l’organismo riesce ad assorbire solo una quota variabile tra il 20 e il 30% circa delle quantità presenti negli alimenti. La dose giornaliera raccomandata è di 15 mg. In caso di carenza lieve si consiglia di assumere 30-40 mg per 2-4 settimane per riportare i valori alla normalità.
Una sua carenza può determinare cambiamenti della pelle e perdita dei capelli, diarrea, infezioni ricorrenti, problemi psicologici. L’assunzione in eccesso di zinco provoca in genere vomito, nausea o diarrea e disturbi del sonno. Inoltre troppo zinco può portare a problemi ai globuli rossi e bianchi, ridurre il colesterolo HDL, quello considerato “buono”, influenzare il funzionamento del cuore e di alcuni enzimi pancreatici.
Alimento mg/100g
Ostriche 149
Aringhe 100
Semi di zucca 7,5
Noci 3
Mandorle 3
Carote 0,5
Dai una lettura all’articolo: “i micronutrienti“
Fonte: Humanitas.it
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