Nutrient to Know: Zinc

by in Nutrients to Know, November 14, 2011
oysters
Zinc is found in oysters, but if you're not a fan, there are plenty of other food sources.

You may have heard of this trace mineral but do you know how important it is to your health? Get the facts about zinc.

What is it?
Zinc is plentiful in foods like oysters, beef, pork and chicken, but it can also be found in nuts, yogurt and beans.

Zinc supplements are often taken to boost immunity and fight symptoms of the common cold. While there’s a small amount of research to support that zinc lozenges might decrease the duration of a cold, their effectiveness is not well established.

Why is it good for you?
The body relies on zinc to assist with energy production, growth and immunity so just about every cell in your body requires some. Not getting enough of this mineral can lead to depressed immune function, decreased appetite and poor growth. Weight loss, hair loss and altered sense of taste are some of the symptoms associated with severe deficiencies. On the flip side, getting too much can be harmful too, leading to nausea and vomiting, headaches and a decrease in “good” HDL cholesterol.

Where can you find it?
The daily recommendation for healthy adults is 15 milligrams of zinc. Get your daily dose from these foods:

6 oysters = 77 milligrams = 513%
3 ounces crab meat (cooked) = 43 milligrams = 287%
¾ cup fortified breakfast cereal = 3.8 milligrams* = 25%
3 ounces pork tenderloin (cooked) = 2.5 milligrams = 17%
1 cup low fat yogurt = 1.6 milligrams = 11%
1 ounce almonds = 1.0 milligram = 7%

*Fortification amounts in cereal may vary – check labels

You Might Also Like:

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

More posts from .
Tags:

Similar Posts

Nutrient to Know: Quercetin

This lesser-known nutrient is becoming more mainstream. Find out if quercetin is plentiful in your daily diet. What is it? Quercetin is classified as a bioflavinoid, a plant substance with important physiological qualities. It’s plentiful in a wide variety of foods but has become increasingly popular in supplement form. But buyer beware: Large doses fromRead more

Comments (1,290)

  1. Thorn of Girl…

    Very good info could be observed on this website blogging site….

  2. “old customs house portsmouth…

    light bulbs are good for lighting the home but stay away from incandescent lamps because they generate so much heat”…

  3. “bussiness week…

    I just couldn’t depart your site prior to suggesting that I extremely enjoyed the standard information an individual provide for your visitors? Is gonna be back frequently in order to inspect new posts”…

  4. Related……

    [...]just beneath, are numerous totally not related sites to ours, however, they are surely worth going over[...]……

  5. ratanový nábytek, dřevěný nábytek…

    ratanový nábytek, dřevěný nábytek…

  6. obuv, adidas, nike, converse…

    obuv, adidas, nike, converse…

  7. online aukce automobilů…

    online aukce automobilů…

  8. reason says:

    reason…

    [...]one of our visitors just lately suggested the following website[...]…

  9. Can connecting another computer to my network influence the connections of the other computers?

  10. “renewable energy options…

    Good site! I really love how it is simple on my eyes and the data are well written. I am wondering how I might be notified whenever a new post has been made. I have subscribed to your RSS which must do the trick! Have a great day!”…

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>