High Blood Pressure: Zinc deficiency can lead to hypertension; Know top 7 sources of the mineral

High Blood Pressure aka Hypertension has been affecting many people across the world. Did you know around 10 million cases per year occur of this health disorder? For the unversed, in this condition, the pressure of blood on the walls of arteries are high and the same can lead to many life-threatening diseases such as heart attacks, stroke, kidney, brain and eye disorders among others. 

Speaking about the signs and symptoms the same are headache, nausea, dizziness, blurred vision and breathlessness among others. Poor lifestyle, chronic smoking, drinking alcohol, genetics, obesity, mental stress, high level of cholesterol, sleep apnea and diabetes are some of the causes. Many do not know that zinc deficiency can also trigger hypertension.

As per studies, hypertension can be caused when the zinc levels are less than normal as the same alter the way how kidneys function (the organ handles sodium). Zinc deficiency is quite common and it is mostly found in type 2 diabetics and kidney patients.

Researchers said, "Understanding the specific mechanisms by which [zinc deficiency] contributes to [blood pressure] dysregulation may have an important effect on the treatment of hypertension in chronic disease settings."

As per studies, it is recommended that men should have around 11 mg of zinc per day while women need at least 8 mg but pregnant women need more of it and should have around 11 mg per day and if you are breastfeeding then you have to amp up your zinc intake to 12 mg.

Sources of zinc

1.Meat and fish
Meat especially the red ones are powerhouses of this mineral but make sure you don't go for the processed ones. Fish such as shellfish are also a good source of zinc.

2.  Legumes
Legumes, lentils and beans are vital sources of zinc.

3. Seeds and  nuts
Seeds such as hemp, flax, pumpkin or squash seeds and nuts such as pine nuts, peanuts, cashews and almonds are some of the best ways to get the mineral.

4. Dairy products and eggs

Dairy and eggs provide a host of health benefits as they provide many nutrients including zinc.

5. Whole grains

Wheat, quinoa, rice and oats also have zinc content apart fiber, vitamins, magnesium, and iron among others.

6. Dark chocolate
Dark chocolate is gaining a lot of popularity in health communities as there are many health benefits and it is also one of the sources of zinc.

7. Potatoes

Veggies such as green beans, kale and potatoes also have some amount of zinc in them.

Other health benefits

Apart from helping in regulating the high blood pressure, the same also helps in boosting your immune and metabolic system, accelerates wound healing, it also helps to reduce the chances of age-related disorders. Zinc can help to fight acne and inflammation as well.

Bottomline
Zinc is one of the essential minerals and one should incorporate this nutrient on a daily basis. If you witness zin deficiency signs such as diarrhea, thinning hair, decreased appetite, mood swings and dry skin among others then try and increase the consumption of the mineral.