Zinc - Its Critical

[01dragonslayer]

Zinc is a critical mineral for many biological processes. This study in rats shows how a zinc-deficient diet can affect androgen binding, aromatization and conversion to DHT. This study fed rats either a deficiency or surplus of Zinc through diet and had some pretty significant results. This study showed that testosterone binding, conversion to DHT and overall number of androgen sites were all lower in the zinc deficiency diet. There was a 20-40% reduction in total androgen receptor count, as well as a 40-60% increase in estrogen receptor count. Interestingly, these rats also had a higher rate of aromatization vs the zinc surplus group. There was also a lower levels of LH in the zinc deficient group. Also worth mentioning, Zinc is needed for the function of the enzymes 3beta hydroxysteroid dehydrogenase and 17beta hydroxysteroid dehydrogenase. These enzymes are critical to formation of androgens to be active, as well as conversion of certain prohormones to active androgens. Zinc is a much needed mineral and should be taken everyday by males and females who weight train. I recommend highly bioavailable versions on zinc like amino acid chelates and not metal oxides like ZnO. Daily doses should be around 40mg(yielded zinc), but hard-training athletes might require higher doses. The toxicity levels of Zinc are around 20g per day.

[lazeare1]

Do you think consuming meat every day gets most if not all of needed zinc intake?

[liftsiron]

Here are 10 of the best foods that are high zinc.

Meat. Meat is an excellent source of zinc (4). ...
Shellfish. Shellfish are healthy, low-calorie sources of zinc. ...
Legumes. Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. ...
Seeds. ...
Nuts. ...
Dairy. ...
Eggs. ...
Whole Grains.

More items...
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Apr 19, 2018
The 10 Best Foods That Are High in Zinc - Healthline

https://www.healthline.com › nutrition › best-foods-high-in-zinc
Examples of foods high in zinc include:

oysters, 3 ounces (oz): 74 mg.
beef patty, 3 oz: 5.3 mg.
Alaska king crab, 3 oz: 6.5 mg.
fortified breakfast cereal, 3/4 cup serving: 3.8 mg.
cooked lobster, 3 oz: 3.4 mg.
cooked pork chop loin, 3 oz: 2.9 mg.
baked beans, 1/2 cup serving: 2.9 mg.
dark meat chicken, 3 oz: 2.4 mg.

Jul 30, 2019