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The main points
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A new study shows that eating the right amount of zinc can help reduce the risk of stroke.
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With more than the recommended amount, he did not further reduce the risk of stroke.
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Zinc is found in foods such as seafood, meat, poultry, milk, nuts and seeds.
Each year, nearly 800,000 Americans experience a stroke – one of the main causes of death and disability in the US, the good news is that some strokes can prevent lifestyle habits. For example, getting a lot of physical activity, controlling stress, not smoking, limiting salt and alcohol and eating a lot of fiber and seafood every week were associated with lower stroke risk.
We also know that certain eating methods, such as the Mediterranean diet, are associated with lower stroke risk factors, including blood pressure and cholesterol. Researchers sometimes choose one particular nutrient rather than an eating model to take a closer look at the associations between it and certain conditions.
In this case, Chinese researchers have examined the relationship between nutritional zinc intake and stroke risk. They recently published their conclusions Scientific reports; Let’s break them.
How was this study done?
Researchers supported the data from a long -lasting US study called National Health and Nutrition Examination (Nhanes). After screaming of potential participants, they completed 2,642 for this current evaluation. About 54% of them were women and the participants were 63 years old.
Nhanes participants fulfilled several 24 -hour diet memories by documented what they ate last day. For this study, the researchers took those cancellations and searched for zinc foods as well as zinc supplements. The average consumption of each participant was used by a two 24 -hour diet memories.
The researchers then divided the participants into four quarters (or groups) based on zinc consumption: less than 6.08 mg / day (Q1), 6.08-8.83 mg / day (Q2), 8.84-3.02 mg / day (Q3) and more than 13.02 mg / day (Q4).
The stroke assessment was also reported on himself and on the basis of whether the health care professional had ever diagnosed the participant in a stroke.
During statistical analysis, researchers have adjusted factors, including age, gender, race or ethnicity, BMI, smoking history, average calorie intake, health history and some other factors.
What did this study show?
After several statistical analyzes, researchers say that those who consumed about 6-9 mg daily zinc had a lower risk of stroke compared to those who consumed less than 6 mg per day. Specifically, those who are Q2 had a 36% less likely to experience a stroke compared to those who are Q1.
Interestingly, higher zinc consumption – more than 9 mg per day (Q3 and Q4) – no more protection against stroke risk than 6 to 9 mg per day (Q2). This indicates that moderation is the most important when it comes to zinc consumption.
This study has several restrictions, including that everything has been reported to self -consumption, stroke diagnosis and medical history. It always leaves room for bias and inaccuracies. The sample size of the participants used was also small, which tends to reduce statistical power and accuracy of the results.
Finally, this study cannot determine the cause and consequences. In other words, it cannot be said that lower zinc intake increases the risk of stroke; It can only be concluded that there seems to be a connection between zinc intake and stroke risk.
Related: According to nutritionists
How does it apply to real life?
The recommended zinc intake is at least 8 mg daily for women and 11 mg daily for men. So it is interesting that the advantages of zinc were noticed even for those who fall into the minimum recommended amount. The upper zinc limit is 40 mg daily for both men and women – to eat or take more, and it can be harmful and cause unpleasant side effects, including headache, stomach upset and vomiting.
The lower risk of stroke is not the only thing that can help zinc. We have previously reported that people who recommended zinc consumption levels have a slower biological aging compared to those with too little or too much. And its positive effects increased when people also received enough physical activity. However, it is important to note that those who consume more than the recommended upper limit of 40 mg per day have shown a 7 -year increase in biological aging. Again, it is not necessarily better, and it can cause overdose even with vitamins and minerals.
Zinc is important because he is involved in many body processes, including immunity, growth and development and wound healing. It is also necessary to properly develop cells and produce DNA.
Zinc is found in many foods, including meat, poultry, seafood, milk, nuts and seeds. Eating habits such as the Mediterranean diet, Dash diet (diet for healthy blood pressure) and the Mind diet that is a dash and Mediterranean diet blend, all provides high zinc-rich foods and marginal sodium, added sugar and processed and red meat-all-way factors.
High blood pressure is a major risk factor for stroke. If you are trying to control your blood pressure, give this 7 -day high protein eating plan for a Mediterranean diet to increase blood pressure. Physical activity, stress and sleep also play an important role in managing blood pressure and stroke prevention, so consider which areas require some attention. Choose one or two areas and start with small, sustainable changes to gradually rely on your success over time.
Related: 7 habits to reduce the risk of stroke, says doctors and nutritionists
The essence
This study shows that the minimum daily zinc content was associated with a lower risk of stroke compared to those with lower levels; The benefits that have been given more, and those with a level higher than the minimum recommended amount, have not shown any additional benefits associated with the risk of stroke. Each day, include foods rich in zinc, such as meat, poultry, seafood, milk, nuts and seeds. If you think your zinc consumption may be too low or too high, meet a registered nutritionist or health care provider who can help you find out. A nutritionist can also help determine whether the supplement would be useful if you find it difficult to eat enough foods rich in zinc.
Read the original article about Eatingwell