Zinc
Function
For growth, bone metabolism, activation of enzymes, release of vitamin A from liver, immune system, taste and insulin storage, wound healing, sperm production
Deficiency
Retarded growth, bad immune system, weakness, slow wound healing and hair growth, skin disorders.
Individuals following a vegetarian diet have a lower Zinc absorption than non-vegetarians.
Food sources
Spinach, broccoli, green peas, green beans, tomato juice, lentils, oysters, shrimp, crab, turkey, lean ham, lean ground beef, lean sirloin steak, liver, yogurt, Swiss cheese, tofu, ricotta, milk, bread and cereals
Example of therapeutic usage (not always proven effective or safe)
Common cold
Toxic dose – symptoms
Excessive absorption of zinc suppresses copper and iron absorption
AIs (Adequate Intakes)
| Infants 0-6 months |
Milligrams per Day 2 |
RDAs (Recommended Dietary Allowances)
Vegetarians have a lower Zinc absorption and need more Zinc than non-vegetarians.
| Infants 7-12 months |
Milligrams per Day 3 |
| Children 1-3 years 4-8 years |
- 3 5 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 8 11 11 11 11 11 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 8 9 8 8 8 8 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 12 11 11 |
| Lactation < 19 years 19-30 years 31-50 years |
- 13 12 12 |
Source: USDA Dietary Reference Intakes