Function: Helps the immune system to fight off viruses and stay healthy. It is used to make DNA and protein. It is involved in helping our wounds heal. Important for pregnant women, children and adolescents to grow and develop properly.
Deficiency: The symptoms of Zinc deficiency include: slow growth, diarrhea, loss of taste and smell, delay in wound healing, can cause problems with thinking, reasoning and memory.
Toxicity: The symptoms of Zinc toxicity include: nausea, dizziness, upset stomach, vomiting, and headaches. If high doses are taken for a long time, lowered immunity, low copper and lowering HDL or “good cholesterol” is possible.
Recommended Daily intake of Zinc is:
MEN AGE 19+ YEARS = 11 MG
FEMALES 19+ YEARS = 8 MG
| FOOD SOURCES | AMOUNT | # of MG |
| Nuts and Seeds | ||
| Pumpkin seeds | 1 ounce | 2.2 |
| Peanuts, dry roasted | 1 ounce | 0.8 |
| FOOD SOURCES | AMOUNT | # of MG |
| Whole grains | ||
|
Breakfast cereals (fortified with 25% of DV for zinc) |
1 serving | 2.8 |
| Oatmeal, cooked with water | 1 cup | 2.3 |
| Lentils, boiled | ½ cup | 1.3 |
| Brown rice, cooked | ½ cup | 0.7 |
| Whole wheat bread | 1 slice | 0.6 |
| FOOD SOURCES | AMOUNT | # of MG |
| Beans and Meats/Seafood | ||
| Oysters, raw (Eastern or Pacific) | 3 ounces | 28-32 |
| Beef, bottom sirloin | 3 ounces | 3.8 |
| Blue crab, cooked | 3 ounces | 3.2 |
| Pork center loin, broiled | 3 ounces | 1.9 |
| Turkey breast, roasted | 3 ounces | 1.5 |
| Shrimp, cooked | 3 ounces | 1.4 |
| Sardines, canned in oil | 3 ounces | 1.1 |
| Egg | 1 large | 0.6 |
| Kidney beans | ½ cup | 0.6 |
| Salmon, cooked | 3 ounces | 0.5 |
| FOOD SOURCES | AMOUNT | # of MG |
| Dairy Products | ||
| Cheese, cheddar | 1.5 ounces | 1.5 |
| Greek yogurt, plain | 6 ounces | 1.0 |
| Cow’s milk, 1% fat | 1 cup | 1.0 |
| FOOD SOURCES | AMOUNT | # of MG |
| Fruits and Vegetables | ||
| Broccoli, cooked | ½ cup | 0.4 |
| Blueberries, raw | ½ cup | 0.1 |
| Cherry tomato, raw | ½ cup | 0.1 |
