Zinc is an important trace element that our body needs for many metabolic processes. Zinc has a particularly important function in wound healing. In this article you will learn how zinc promotes wound healing and which foods contain a particularly high amount of zinc.
How zinc supports wound healing
Zinc is involved in many processes that are important for wound healing. Here are some examples:
- Zinc supports the formation of new cells, which are necessary for wound healing.
- Zinc promotes the formation of collagen, an important component of the connective tissue that holds the wound together.
- Zinc has an anti-inflammatory effect and can thereby relieve pain and swelling.
- Zinc strengthens the immune system and can thus prevent infections.
Which foods contain a lot of zinc?
- Oysters: Oysters are the best natural source of zinc. A serving of six oysters contains about 30 to 40 mg of zinc .
- Meat: Beef, pork, and chicken are good sources of zinc. A 100 g serving contains about 3-5 mg of zinc .
- Fish: Salmon, tuna, and sardines are also good sources of zinc. A 100 g serving contains about 1-2 mg of zinc .
- Legumes: Beans, lentils, and chickpeas are good vegetable sources of zinc. A 100 g serving contains about 1-2 mg of zinc .
- Nuts and seeds: Cashews, pumpkin seeds, and hemp seeds are good sources of zinc. A 30g serving contains approximately 1-2mg of zinc .
How much zinc is needed for optimal wound healing?
The recommended daily dose of zinc for adults is about 7-10 mg. In the case of injuries, it can make sense to temporarily take a little more zinc to support wound healing. However, an overdose of zinc can lead to side effects such as nausea, vomiting, and abdominal pain.
Zinc is an important trace element that plays a crucial role in wound healing. Eating a balanced diet with enough zinc can help wounds heal faster and prevent infections. If you're unsure about how much zinc you should be getting, it's best to talk to your doctor or a nutritionist."