Is it necessary for men to supplement zinc during pregnancy preparation?

If you rarely eat zinc-rich foods or you already have zinc deficiency, you can supplement. On the contrary, if there is no lack of zinc, supplementation is of little significance, and excessive zinc intake is not good for your health. Let’s first talk about the relationship between zinc and men’s health: Symptoms of zinc deficiency:

Reduced immunity and vision, small white spots on nails or the tendency to grow barbs, poor liquefaction of semen in men, decreased sense of taste, and appetite Not good. Let’s talk about how much zinc men need:

According to the 2017 edition of the “Reference Intake of Dietary Nutrients for Chinese Residents”, the recommended daily intake of zinc for normal adult men is 12.5 mg, and the maximum tolerable The amount is 40mg.

In other words, a daily zinc intake of 12.5mg can meet the normal body needs. There is no obvious benefit if it exceeds this value. Finally, let’s talk about which foods are rich in zinc:

1. The main sources of zinc are seafood and shellfish, especially oysters, which have a zinc content of 71.2 per 100 grams. mg, while scallops, razor clams, oysters, etc. also contain about 10 mg.

2. The zinc content of fish, shrimp, pork, and beef is mostly between 2 and 3 mg, while the zinc content of pork tripe, beef liver, and mutton is between 5 and 6 mg.

3. Nuts and mushroom foods are rich in zinc. The zinc content of pine nuts, walnuts, shiitake mushrooms, mushrooms, etc. is between 7 and 9 mg.

4. In addition, eggs, milk, whole grains, etc. are also rich in zinc. Relatively speaking, the zinc content in vegetables and fruits is low. Based on the above summary:

Whether men should supplement zinc before pregnancy depends on whether they are deficient. To determine whether you are deficient, you can first check your eating habits. If you eat the above-mentioned zinc-rich foods regularly, you will generally not be deficient. Secondly, you can check yourself whether you have zinc deficiency.

If there is a need for supplementation, it is mainly food supplementation. It is recommended to increase some zinc-rich foods in an appropriate amount, and pay attention to a balanced and reasonable diet, because in addition to zinc, protein, vitamin A, vitamin E, and selenium Nutrients such as these are also important to men’s health, and you can’t just focus on one.

Finally, as a reminder, men need to pay attention to quitting smoking and drinking, exercising moderately, not wearing tight underwear, controlling their weight, and having a good attitude when preparing for pregnancy.