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Zinc

Zinc, is the essential mineral required by the human body;

Zinc, the essential trace mineral.

What does zinc do in our bodies?

Zinc is an essential mineral required by human bodies.

  • Zinc plays a vital role in many aspects of cellular metabolism. For example, zinc is necessary for the catalytic activity of hundreds of enzymes.

  • Zinc enhances immune function, helps wounds heal, and assists protein synthesis, DNA synthesis, cell division, and signaling.

  • Zinc promotes cell reproduction, tissue growth, and repair.

  • Zinc is involved in the sense of taste and promotes sensory responses: taste and smell.

  • Zinc supports the immune system in fighting off invading bacteria and viruses.

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The nutritional food sources of Zinc.

Many foods contain zinc.

  • The richest food sources of zinc include fish, meat, poultry, and seafood.

  • Oysters have more zinc per serving than any other food.

  • Eggs and dairy products also contain zinc.

  • Beans, nuts, and whole grains also contain zinc.

 

However, the bioavailability of zinc from plant-based foods is lower than that from animal foods. Because the phytates contained in nuts, beans, and grains bind to zinc, decreasing the bio-availability of zinc. Phytates in plants bind minerals such as zinc in the human intestine and form an insoluble complex inhibiting zinc absorption.

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The top 20 foods having zinc content:

  • Oysters

  • Beef

  • Breakfast cereals fortified with 25% of the Daily Value of Zinc

  • Pumpkin seeds

  • Pork

  • Turkey breast

  • Cheese

  • Shrimp

  • Lentils

  • Sardines

  • Greek yogurt

  • Milk

  • Peanuts

  • Eggs

  • Kidney beans

  • Salmon

  • Broccoli

  • Rice

  • Bread

  • Blueberries

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How much zinc do we need?

The amount of zinc needed each day depends on age and sex. The recommended dietary allowances (RDAs) for zinc in the unit of a milligram (mg) are listed in the following table.

Table of Recommended Dietary Allowances (RDAs) for Zinc is the follwoing table.

_Adequate Intake (AI).For infants from birth to 12 months, AI for copper is established as
Dried Oranges

Tolerable upper intake levels (ULs) for zinc.

There are health risks from excessive zinc. Too much zinc can be harmful.

The Tolerable Upper Intake Level (UL) of zinc from food and supplements for healthy individuals are the following: The ULs for people 14-18 years are 34 milligrams and 40 milligrams for people 19+ years. The daily upper limits for zinc include intakes from all sources, foods, beverages, supplements, and medications. The ULs do not apply to individuals receiving zinc for medical treatment under the care of their physicians.

The table of Tolerable upper intake levels (ULs) for zinc is the following:

_Adequate Intake (AI).For infants from birth to 12 months, AI for copper is established as
Dried Oranges

References:

National Institutes of Health Office of Dietary Supplements

Zinc - Health Professional Fact Sheet

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

Updated: September 28, 2022

 

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press; 2001.

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