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 (1,293)

  1. kata kata romantis…

    […]Sites of interest we have a link to[…]…

  2. name-brand products at bargain prices…

    […]one of our guests not too long ago proposed the following website[…]…

  3. learn the facts here now…

    […]Every when inside a though we opt for blogs that we read. Listed below are the most recent web-sites that we pick out […]…

  4. Occupational diseases…

    […]please go to the web sites we follow, which includes this a single, as it represents our picks from the web[…]…

  5. prove says:

    prove…

    […]check beneath, are some absolutely unrelated web-sites to ours, nevertheless, they are most trustworthy sources that we use[…]…

  6. romance short stories…

    Really enjoyed this update, how can I make is so that I receive an update sent in an email whenever there is a new article?…

  7. North Korea says:

    North Korea…

    Thanks for your write-up on this blog. From my personal experience, there are times when softening way up a photograph could possibly provide the professional photographer with a chunk of an artistic flare. More often than not however, this soft clouds…

  8. Best Electronic Cigarette…

    […]Sites of interest we’ve a link to[…]…

  9. prayer says:

    prayer…

    […]the time to read or take a look at the content or websites we have linked to beneath the[…]…

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>