Calorie content of 100 grams of buckwheat. Boiled buckwheat: counting BJU

How many calories are in buckwheat? This question often arises not only among those who want to lose weight, but also among lovers of tasty and healthy food. The energy value of the product will be of interest to those who lead an active lifestyle or go in for sports. Buckwheat, being one of the cereals of a healthy diet, is useful for absolutely everyone - children and adults, people prone to obesity and diabetics, pregnant women and the elderly.

Buckwheat is the best cereal for a low-calorie diet

Buckwheat - the food of heroes

It is known that buckwheat porridge is considered the second most important dish in Russian national cuisine. It is about her that is most often mentioned in folk tales, parables and jokes. And boiled buckwheat attracted ordinary people with its cheapness, availability and satiety. Due to its high protein content, cereals were considered the best substitute for meat.

Buckwheat is not only tasty, but also a nutritious product. Dry grain contains many valuable substances:

• vitamins A, E, PP, group B, rutin;
• organic acids, including folic, useful for pregnant women;
• more than 60% carbohydrates;
• at least 12% vegetable proteins;
• fats;
• trace elements (potassium, magnesium, calcium, iron).

It can be seen that buckwheat contains the same set of ingredients as other cereals, but at the same time their ratio is more optimal, and therefore valuable for the body.

Attention. Buckwheat is the only grain crop that has not undergone genetic modification, and its ability to kill weeds allows the plant to be grown without the use of herbicides.

Cereals have one more plus - all the carbohydrates that make up its composition are complex and digestible for a long time, which means that a portion of porridge will allow you not to feel hungry for a long time.

The calorie content of buckwheat depends on its type and method of preparation. 100 g of raw cereal contains a little more than 300 kcal, which is almost 3 times higher than in a boiled product.

Varieties of buckwheat

Several types of products are made from buckwheat grain:

• unground - whole grain;
• prodel - crushed cereal, cut;
• Smolensk krupka - buckwheat, crushed to the state of semolina;
• flour.

For the preparation of side dishes and crumbly cereals on the water, the core is most often used, grits are used for viscous dairy dishes, and chopped is considered an ideal option for “smearing”.

Attention. The calorie content of both whole grains and prodela or semolina is the same.

On the shelves of stores, the fried brown product is most often found. But there is another type of grain that few people know about - green buckwheat. It is a completely natural and unprocessed product.

The calorie content of such "live" cereals is lower than fried - only 270-280 kcal. It tastes no different from the usual brown, but contains more vitamins and minerals. In China and Japan, green buckwheat is considered the most valuable cereal. There it is germinated and eaten raw for breakfast.

Buckwheat

Buckwheat porridge is the best choice for those who want to lose weight. Groats contain a huge amount of fiber, the lack of which causes a feeling of hunger. In addition, cereal is an important part of the diabetic diet. Boiled cereals have a low glycemic and insulin index, and do not increase blood sugar levels.

Good buckwheat for baby food. It gives the growing body the necessary energy and strength. Porridge is especially useful for women suffering from heavy periods. The high content of iron helps prevent the development of anemia, vitamin P strengthens blood vessels and reduces bleeding.

The calorie content of 100 grams of boiled buckwheat depends on the basis of the dish (water, broth or milk) and various additives that improve the taste.

On the water

The energy value of porridge cooked without salt and oil is only 95 kcal. This hearty and nutritious dish is a necessary ingredient in any diet and is consumed in fasting.

If you salt the porridge, its calorie content will increase by 15-20 units. When oil is added, these figures will become even higher - 25 grams of vegetable oil will raise the nutritional value to 150 kcal, creamy - 170 kcal.
Not everyone will like boiled cereals without salt and other flavorings. Many housewives make porridge in meat or mushroom broth, and put ketchup, mayonnaise, soy sauce or sugar in the finished dish. Of course, such additional ingredients significantly increase the calorie content of cereals.

Advice. To reduce the energy value of porridge, nutritionists recommend boiling it in plenty of water.

On milk

The calorie content of buckwheat with milk is much higher than that of a lean dish and is 120–170 kcal. This difference in numbers is explained by the different fat content of the base used:

• porridge with 1.5% fat milk will contain 150 kcal;
• 2.5% fat - 161 kcal;
• 3.2% fat - 170 kcal.

For the preparation of a dietary dish, low-fat milk should be used. Sugar or butter will lead to a sharp increase in calories, so they are replaced with honey or low GI dried fruits.

Despite the rather high nutritional value, buckwheat cereals with milk are widely included in the diet for weight loss. This is explained by the fact that the dish enhances metabolism and helps to get full faster.

Buckwheat noodles

Buckwheat noodles (Soba) are a national Japanese product made from water and buckwheat flour. The dish is considered a delicacy and much healthier than analogues made from white flour.

Attention. Nutritionists claim that the inclusion of soba in the diet reduces blood pressure and cholesterol levels, improves digestion, and speeds up metabolism.

The calorie content of buckwheat noodles may seem high - 349 kcal per 100 g of product. But in fact, soba is not so valuable in terms of energy. In boiled form, this is a rather satisfying dish, so you can’t eat a lot of it, and the noodles are digested slowly.

Rice or buckwheat - what to choose?

What is more nutritious - rice or buckwheat? This question is especially relevant for those who monitor their weight and adhere to a healthy and proper diet.

To simplify the comparison of products, we will compile a table of the nutritional value of rice and buckwheat:

The table shows that buckwheat has more fat, but it has fewer carbohydrates and calories. And, importantly, higher protein content. All this makes cereals an ideal product for dietary nutrition.

Attention. Most of the fats in buckwheat are polyunsaturated, so eating them is good for your health.

But we should not forget about rice. Although it is more high-calorie, it also has many valuable properties and is necessary in nutrition. In addition, rice is able to cleanse the body and remove toxins, so it should be included in the diet at least 1-2 times a week.

Buckwheat porridge is an irreplaceable source of polyunsaturated fats, proteins and vitamins. With its help, you can not only get rid of extra pounds, but also improve your health. And whatever the calorie content of buckwheat, it is very useful and necessary for good nutrition.

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Cooking boiled buckwheat is quite simple. This dish does not take much time to prepare, but it brings great benefits to the body. We will talk about the calorie content of boiled buckwheat and its properties.

Benefit and harm

Healthy nutrition experts note that the systematic use of dishes prepared from buckwheat contributes to maintaining health for many years. They also note that even people with chronic diseases should eat such dishes, as this will help them achieve better well-being. Buckwheat is rich in components that can affect the functioning of vital organs. So, for example, after eating buckwheat dishes, the functioning of the gallbladder, liver, stomach and kidneys improves. Buckwheat contains substances that contribute to better excretion of bile through the ducts, which, in turn, contributes to excellent digestion.

It is recommended to eat buckwheat dishes for people in whom doctors have identified various pathologies of fat metabolism. These pathologies are characterized, as a rule, by an increase in the concentration of "bad" fats and cholesterol in the bloodstream. At the same time, the content of “normal” fats in the blood decreases. Such specific changes often cause various vascular pathologies. The use of dishes from buckwheat helps to cope with such disorders, which leads to the normalization of the lipid balance in the body.

Doctors recommend eating dishes made from buckwheat for people with various pathologies of the heart muscle. These diseases usually develop after 40-45 years. That is why buckwheat dishes must be present on the menu for people of this age and older. Moreover, to improve the functioning of the heart, they should be eaten at least 2-3 times a week. With this use, the functioning of the heart muscle will improve, which will help increase the body's endurance to various physical stresses.

Buckwheat contains many substances that help improve the condition of the moving elements of the musculoskeletal system - the joints. Doctors note that buckwheat should be eaten by people who have articular pathologies during a medical examination. They note that the inclusion of buckwheat dishes in the diet of such people helps to reduce the severity of pain in the joints, as well as other uncomfortable manifestations. Buckwheat should also be eaten to prevent the development of various diseases of the joints and the musculoskeletal system as a whole.

Buckwheat can also be used for weight loss. People who have tried to lose weight with buckwheat note that with the help of this method they managed to get rid of a few extra pounds. Unloading days on boiled buckwheat without salt and buckwheat mono-diets are quite popular.

Many people choose these methods of losing weight, as they are quite well tolerated. So, for example, for many, it is much easier to “sit” on buckwheat for one day than to eat only some kind of fruit for a whole day.

Buckwheat is good for the nervous system. It contains many plant substances that can have a beneficial effect on the functioning of the nerve cells of the body. Traditional medicine experts note that with the systematic use of buckwheat dishes, mood improves, and sleep normalizes. During the autumn blues, you should also eat buckwheat dishes. They contain thiamine, pyridoxine and a whole complex of mineral compounds that can improve mood at a time when there is not enough sun. At the same time, after eating boiled buckwheat, the hormonal background in the body normalizes, which means that overall well-being also improves.

Buckwheat is definitely a healthy product. But in some situations, after eating buckwheat dishes, unpleasant symptoms may develop. They usually appear in people who have a number of contraindications to the use of dishes prepared from this cereal.

It is forbidden to eat buckwheat dishes if you are allergic to buckwheat. It is also impossible to eat buckwheat grains for people in whom doctors have found an individual intolerance to this cereal. Note that often these pathologies are detected in childhood. So, if a person suffering from such a pathology eats a portion of buckwheat porridge or some other dish prepared from this cereal, then he may experience extremely dangerous symptoms. In order to avoid their appearance, it is better to refuse the use of buckwheat.

Glycemic index and composition

Buckwheat is a product, of course, quite nutritious. It contains quite a lot of nutrients. These substances and the glycemic index of this cereal are determined. So, this indicator ranges from 55 to 59 units. The values ​​of the glycemic index can be different, since grains of different varieties are used to make buckwheat.

The chemical composition of buckwheat is really unique. It contains many mineral compounds that help the internal organs of the human body function better. So, for example, buckwheat contains quite a lot of vegetable iron. This mineral is vital for the body, as it is needed for the formation of red blood cells - erythrocytes.

If a person for some reason consumes an insufficient amount of food containing this mineral component, then he is more likely to develop anemia. If you eat buckwheat more often, then you can minimize the risk of developing such a pathological condition. Eating buckwheat dishes is also recommended during pregnancy, since the physiological need of the female body for iron at this time increases significantly. If the expectant mother eats buckwheat porridge quite often, and also eats meat products, then in this case the risk of developing anemia when carrying a baby is quite low.

Dishes made from buckwheat are rich in riboflavin. This component is involved in the complex metabolism of fatty acids, contributing to the improvement of metabolic processes occurring in cells.

Also, this substance is necessary for the active synthesis of other vitamins that the body needs. It is believed that this component is very important for reproductive health, as it ensures the maintenance of good functioning of the genital organs in both women and men.

Buckwheat is rich in components that are able to support the optimal functioning of body cells. Yes, it contains:

• pyrodixine;
• mineral group: magnesium, silicon, iron, phosphorus, calcium, iodine, manganese, cobalt, copper, molybdenum, selenium, chromium, sodium, chromium, zinc;
• thiamine;
• tocopherol;
• folic acid;
• vitamin K;
• a nicotinic acid.

The nutritional value

After eating a dish of buckwheat, satiety usually persists for a long time. Even our ancestors knew about this, who ate such dishes in order to cope with everyday affairs. Buckwheat dishes, as a rule, have always been quite affordable. This cereal was used to prepare both real delicacies for the nobility, and for the manufacture of ordinary dishes that were eaten almost every day by peasants.

And to this day, buckwheat remains a favorite food product for many. It is valued not only for its beneficial properties for the body, but also for its unique taste. Buckwheat is necessarily included in the diet of people who adhere to a healthy diet. Many of them, when compiling their menu, necessarily evaluate KBJU products. This allows them to carefully plan their diet, and therefore reduce the risk of extra pounds.

The ratio of BJU must also be evaluated for obesity. This method helps to create a more rational menu, since it will contain all the food nutrients important for the body. Buckwheat also has its own BJU indicator. This cereal contains (in g / per 100 g):

• proteins - 12.5;
• fats - 3.2;
• carbohydrates - 62.1;
• vegetable fiber - 11.2;
• water - 13.9.

Note that the content of these food components may vary depending on the variety of buckwheat. Some species of this plant contain more protein. Buckwheat is a product that is unique in its chemical composition. It is not only rich in useful substances and mineral compounds, but also contains important sources of energy for the body.

Buckwheat is included in their menu not only to normalize weight. This cereal is appreciated by people who closely monitor their physical form and health indicators. So, buckwheat side dishes are often present in the diet of athletes. Eating such a dish helps them to be ready for heavy loads, as well as maintain high performance and endurance.

Buckwheat contains quite a lot of carbohydrates. However, they should not be "scared". These carbohydrates belong to the "slow" group. This means that, once in the body, they break down rather slowly, gradually releasing the energy that is contained in them. Such an action largely contributes to the fact that after eating a dish of buckwheat, hunger does not appear for several hours, while working capacity remains at a fairly high level.

The calorie content of boiled buckwheat in water without the addition of oils and salt is only 110 kilocalories (per 100 grams). At the same time, most of the energy "is" in the form of carbohydrates. So, 100 grams of this dish contains 21.4 g of carbohydrates.

The energy value of buckwheat porridge cooked in milk with the addition of sugar is 104 kcal. At the same time, an average portion of 200 grams will contain almost 208 kilocalories. Usually such porridge without oil is not eaten. The addition of butter enhances the creamy flavor of the porridge, making it more palatable. If you add just a tablespoon of butter to ready-made milk buckwheat porridge with sugar, cooked from the core, then its calorie content can be increased by almost 100 kcal.

Buckwheat goes well with other products. So, when serving a plate with this dish, it can be supplemented with fresh chopped vegetables. Fresh cucumbers and tomatoes go well with buckwheat. Some people like to eat this dish with finely chopped greens. It is worth noting that buckwheat porridge combined with vegetables is a great find even for a diet table.

How to cook buckwheat in water, see the next video.

Often, people who decide to follow a diet choose buckwheat porridge as the main product that can satisfy hunger and give the body the necessary energy. Such a decision is indeed justified from the point of view of nutrition, since the calorie content of buckwheat boiled in water is only 100 kcal per 100 grams of finished porridge.

General information about the dish

Buckwheat porridge is one of the few dishes that have come to modern cooking from ancient Russian cuisine. If anyone remembers the saying “Schi and porridge is our food”, this is exactly about buckwheat.

The culinary value of this boiled porridge is obvious. A cheap, nutritious, rich in useful trace elements, easy-to-prepare product, which also has a beneficial effect on the general condition of the body.

As for the attractiveness of buckwheat on the water in nutrition, here experts name several main reasons explaining its benefits:

• low content of carbohydrates as the main source of kilocalories (kcal);
• low content of vegetable protein gluten (gluten), which is often the main cause of obesity;
• a complex of vitamins and minerals, due to which the work of the digestive system is normalized, which in turn has a positive effect on the metabolism in the human body.

In addition, buckwheat boiled in water is easily digestible and can be used in combination with a variety of products, which practically eliminates the possibility of harm to a person.

Eating buckwheat porridge on water contributes not only to weight loss, but also to the overall improvement of the body.

How to cook buckwheat correctly

The dietary benefits of boiled buckwheat largely depend on how it is cooked. Fried buckwheat with the addition of a large amount of butter or other high-calorie foods cannot be part of the diet menu at all, but boiled buckwheat with a small amount of salt and without the addition of oils of animal or vegetable origin contributes to weight loss and overall health.

But the calorie content of porridge on water can also be different, and it depends on two indicators:

• how many grams of cereal were cooked in a certain amount of water;
• how many additional ingredients were added during cooking and what these ingredients are.

The lowest-calorie buckwheat is porridge on water, which was cooked using a small amount of cereals and to which neither sugar nor salt was added.

However, due to the fact that in the end it turns out, although a dietary, but absolutely tasteless product of a viscous consistency and it is very difficult to eat it, nutritionists still suggest not to go to extremes and cook buckwheat in water for weight loss so that it is both tasty and healthy .

As for the addition of salt, its presence or absence in buckwheat does not affect the calorie content. It is believed that salt retains water in the body, and this contributes to swelling and an increase in body weight in connection with this.

But there are very few reliable studies on this subject. To say that a small amount of salt in boiled porridge will significantly change the water balance in the body would hardly be correct. However, if your own experience shows significant fluctuations in swelling when eating salt, you should contact endocrinologists, since this imbalance can be a signal that there are significant metabolic disorders in the body.

How many calories in porridge

The calorie content of buckwheat is about 300 kcal per 100 grams. At first, this figure can alert. Still, 300 kcal is a fairly high calorie indicator.

But we should not forget that 100 grams of buckwheat is half a glass of cereal, and from this amount of kernels you can cook three servings of boiled porridge, each with 100 kcal.

The usual recipe for cooking boiled buckwheat porridge on water is as follows:

• two glasses of water;
• a glass of cereal (200 grams);
• salt, butter, milk - to taste.

The initial calorie content of the finished product is about 700 kcal (excluding butter and / or milk). If boiled porridge is designed for three servings, then each serving is about 230 kcal.

For those who count calories and want to use boiled buckwheat for effective weight loss, this recipe can be modified:

• two glasses of water;
• half a glass of cereal (100 grams);
• salt to taste.

A reduced amount of cereals will boil in 500 grams of water, the calorie content of the same three servings will be 100 kcal.

Thus, a serving of boiled buckwheat in water without oil weighing about 160 grams has a calorie content of about 100 kcal. This is a very good result for those who want to lose weight.

cooking options

Despite the fact that scrupulous calorie counting gives good results, one cannot discount the problem that a handful of cereals boiled in a large amount of water, not flavored with oil, is not a very satisfying product, not to mention its taste.

How to solve this problem and still get enough of boiled buckwheat porridge? How much can you eat boiled buckwheat and what is the best way to cook it?

One way to get enough of boiled low-calorie buckwheat is to cook a lot of watery porridge and just fill your stomach with it. Of course, in this case we are not talking about 100-gram portions, in some cases a portion of both 300 and 400 grams is allowed.

However, with an increase in the planned volume of servings, it is impossible to increase the amount of cereals, but only the amount of water in which buckwheat should be boiled.

To increase the nutritional value of the dish, you can add milk to it. The calorie content of milk is about 40 kcal per 100 grams, which is quite acceptable for those who are trying to lose weight and calculate the optimal number of calories.

How much milk to add is an individual decision, and it depends on the state of health and personal taste preferences.

If we talk about steamed buckwheat, then it cannot be argued that this method of cooking reduces the calorie content of porridge. It would be a mistake. The calorie content of buckwheat remains about 100 kilocalories per 100 grams of finished porridge.

However, there are a number of opinions, and they are considered quite reasonable, that buckwheat groats steamed with boiling water are much better suited for a diet for weight loss than buckwheat cooked in a quick way.

The main advantage of steaming buckwheat with boiled water is that during such gentle cooking, cereals lose less active biological substances that can have a positive effect on the human body, which generally makes the whole diet more effective, healthy and balanced.

Buckwheat is one of the best dietary products. Many attribute buckwheat to grains, but this is a mistake. It is known that buckwheat was brought from Greece.

The benefits of buckwheat are obvious, because it contains a large amount of polyunsaturated fatty acids, which reduce cholesterol levels, and also affect metabolism, due to which you can achieve faster weight loss.

This happens despite the fact that this product has a high calorie content.

Since buckwheat contains a large amount of flavonoids, this cereal can stop the growth of cancer and there will be no risk of thrombosis.

Buckwheat is also useful for diabetics, as it regulates the amount of sugar in the blood. And folic acid, which is contained in this cereal, is very useful for pregnant women.

How many calories are in boiled buckwheat?

Scientists have calculated that 100 grams of dry buckwheat contains approximately 370 calories. Boiled buckwheat porridge contains about 150 calories, given the amount of water that the cereal absorbs. It contains 5.9 gr. proteins, 1.6 gr. fats and 29 gr. carbohydrates.

How many calories are in buckwheat on water?

If you cook buckwheat in water (it turns out liquid porridge), then 100 grams of such a dish will contain about 90 calories.

Buckwheat contains many minerals and vitamins. If you add a piece of butter to buckwheat cooked in water, the number of calories will increase significantly. Therefore, porridge with butter is not suitable for a diet.

If you add salt and oil to buckwheat on water, its calorie content will increase almost to 500 calories per 100 grams! Heat treatment does not affect the number of calories in porridge.

Buckwheat diet is good for the body, as buckwheat contains many amino acids, iron, vitamins PP, and B, as well as phosphorus, calcium, iodine, and oxalic acid.

At the same time, buckwheat has an excellent taste. Therefore, it can be used both for diets and for medicinal purposes. The folic acid in buckwheat strengthens blood vessels and the heart.

How many calories are in buckwheat with milk?

To prepare buckwheat in milk, it is better to take skim milk made from a whole product.

You can calculate the calorie content of buckwheat porridge in milk like this: 100 grams of porridge + 50 grams of milk contains 200 calories. This dish is universal and can be consumed at any time during the day. Porridge with milk improves the metabolism in the body, and it is also very easy for the body to get proteins from it. In addition, it contains a large amount of fiber, which removes toxins from the body.

Another feature of the use of buckwheat is considered to increase immunity. It also helps the liver work, and improves the functioning of the gastrointestinal tract.

To prepare buckwheat with milk, use the following proportion - 100 grams of finished porridge should be poured with half a glass of milk.

100 gr buckwheat rich in vitamins and minerals such as: vitamin B1 - 24.2%, vitamin B6 - 24.1%, vitamin PP - 43.4%, potassium - 17.9%, silicon - 325.3%, magnesium - 59% , phosphorus - 44%, iron - 44%, cobalt - 37.4%, manganese - 94%, copper - 77.1%, molybdenum - 59.2%, selenium - 18.2%, zinc - 20.6%

What is useful 100 grams of buckwheat

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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