- A new study suggests that eating the right amount of zinc can help reduce the risk of stroke.
- Having more than the recommended amount has not further reduced the risk of stroke.
- Zinc is found in foods such as seafood, meat, poultry, dairy products, nuts and seeds.
Each year, nearly 800,000 Americans have a stroke – this is one of the main causes of death and disability in the United States The good news is that some Brain vascular accidents can be prevented by lifestyle habits. For example, Get a lot of physical activityManage your stress factors, do not smoke, limit salt and alcohol and eat a lot of fiber and seafood every week risk of lower stroke.
We also know that certain dietary patterns, such as the Mediterranean diet, are linked to lower stroke risk factors, especially blood pressure and cholesterol. Researchers sometimes focus on a particular nutrient, as opposed to a food model, to take a closer look at associations between it and certain conditions.
In this case, China researchers have examined the relationship between the food intake in zinc and the risk of stroke. They recently published their results Scientific relationships. Decompos them.
How was this study carried out?
The researchers have drawn data from a long -standing American study called National Health and Nutrition Examination Survey (Nhanes). After weeding the potential participants, they ended up with 2,642 for this current assessment. About 54% of them were women and participants were an average age of 63.
For Nhanes, the participants finished several food reminders 24 hours a day, documenting what they had eaten the day before. For this study, the researchers took these reminders and looked for food containing zinc, as well as Zinc containing supplements. The average of two food reminders 24 hours a day was used for the total zinc contribution of each participant.
The researchers then divided participants into four quartiles (or groups) on the basis of zinc intake: less than 6.08 mg / day (Q1), 6.08-8.83 mg / day (Q2), 8.84-13.02 mg / day (Q3) and more than 13.02 mg / day (Q4).
The evaluation of the stroke was also self -deprecated and according to that if a health professional had already diagnosed the participant with a stroke.
During statistical analyzes, researchers adjusted themselves for factors such as age, sex, race or ethnicity, BMI, history of smoking, average caloric intake, health history and certain other factors.
What has this study showed?
After carrying out several statistical analyzes, the researchers declare that those who consumed approximately 6 to 9 mg per day of zinc had a lower risk of stroke than those who consumed less than 6 mg per day. More specifically, those of Q2 were likely 36% lower to have a stroke compared to those of Q1.
Interesting fact, the higher zinc intake – more than 9 mg per day (Q3 and Q4) – has not provided more protection against the risk of stroke than consumption of 6 to 9 mg per day (Q2). This suggests that moderation is essential with regard to zinc consumption.
This study has several limits, including the fact that everything was self -deprecated, including food intake, diagnosis of stroke and medical history. This always leaves room for prejudices and inaccuracies in memorization. The size of the study sample of the participants used was also low, which tends to reduce the statistical power and the accuracy of the results.
Finally, this study cannot establish the cause and the effect. In other words, it cannot be said that the lower consumption of zinc increases the risk of stroke; It cannot be concluded that there seems to be an association between zinc intake and the risk of stroke.
How does it apply to real life?
The recommended contribution for zinc is a minimum of 8 mg / day for women and 11 mg / day for men. It is therefore interesting to note that the benefits of zinc have been seen even for those who fell under the minimum recommended amount. The upper limit for zinc is 40 mg / day for men and women – do more than that, and this can be harmful and cause unpleasant side effects, including headaches, stomach aches and vomiting.
A risk of a lower stroke is not the only thing Zinc can help. We previously reported that people who had recommended zinc consumption levels had slower organic aging Compared to those who have too little or too much zinc. And its positive effects multiplied when people also got enough physical activity. It is important to note, however, that those who take more than the recommended upper limit of 40 mg / day have shown an increase of 7 years of organic aging. Again, the more necessarily is better, and This can cause overdoseEven with vitamins and minerals.
Zinc is important Because it is involved in many body processes, including immunity, growth and development and healing of wounds. It is also necessary for the development of appropriate cells and for the manufacture of DNA.
Zinc is in many foods, including meats, poultry, seafood, dairy products, nuts and seeds. Food models such as the Mediterranean diet, the dash diet (a diet specifically for healthy blood pressure) and the Mental foodwhich is a fusion of the dashboard and the Mediterranean diets, all provide many foods rich in zinc and limit sodium, added sugars and transformed and red meats – all the factors that play in the risk of illness, including cerebral accidents.
High blood pressure is a major risk factor for stroke. If you try to manage your blood pressure, give this Mediterranean dietary meal plan at 7 days for high blood pressure There is. Physical activity, stress and sleep also play major roles in blood pressure management and prevention of cerebral vascular accidents, so assess the areas that need attention. Choose one or two areas and start with small lasting changes so that you can progressively progress on your success over time.
The bottom line
This study suggests that the minimum recommended daily zinc quantity was associated with a reduced risk of stroke compared to those with lower levels; The plated advantages and those with higher levels than the minimum recommended amount have not shown any additional advantage concerning the risk of a stroke. Include Zinc -rich foods Every day, such as meat, poultry, seafood, dairy products, nuts and seeds. If you think your zinc intake could be too low or too high, meet a registered dietitian or a health care provider that can help understand this. A dietitian can also help you determine if a supplement Would be useful if you have trouble eating enough foods rich in zinc.
