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 ...

Comments (1,290)

  1. Posicionamiento Web…

    hello!,I like your writing very much! share we communicate more about your post on AOL? I need an expert on this area to solve my problem. Maybe that’s you! Looking forward to see you….

  2. technology gifts…

    [...]one of our visitors not too long ago advised the following website[...]…

  3. how to get rid of cellulite on legs…

    Thanks for the a new challenge you have revealed in your short article. One thing I would like to comment on is that FSBO associations are built over time. By releasing yourself to owners the first weekend break their FSBO is announced, before the mass…

  4. If conceivable,…

    as you clear knowledge, would you mind updating your blog with more information?It is damned helpful in return me….

  5. mentor says:

    Dear friend…

    as devaloper of web pages I’m surching for new ideas and perspectives on net.Few indid nice themplates I already find few minutes ago,but this page draw attention….

  6. funeral directors…

    [...]although internet websites we backlink to below are considerably not related to ours, we feel they may be in fact worth a go through, so possess a look[...]…

  7. Eric Green says:

    Hey,…

    Well written content like this today is far too rare, and thank you for putting in time and effort into your wonderful website….

  8. แหวนทองคำขาว…

    Wonderful work! This is the type of info that should be shared around the web. Shame on Google for not positioning this post higher! Come on over and visit my website . Thanks =)…

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>