ALL ABOUT ZINC

Zinc is an essential mineral and is needed by the body for many important functions including:

• Normal growth and development
• A healthy immune system and resistance to infection
• Male and female reproductive health (including fertility and prostate)
• Healthy skin and all body tissues
• Detoxification of chemicals and a healthy liver
• Carbohydrate metabolism
• Sense of taste.

Men need more zinc than women due to sperm production. Recommended daily allowance (RDI) for men is 16mg, women and children (over 12 years) 12mg, lactating and pregnant women 16-21 gms, children (under 12) 3-6mg.

If you are deficient in zinc then a good supplement can help restore the balance.  But long term it is better to get the zinc that you need from your diet.  Remember that a balanced diet which combines whole grains, nuts, lean meats, dairy, vegetables and fruit will ensure that you are getting zinc from many sources. Only 20-40% of zinc consumed in our diet is absorbed by our bodies and zinc from meat sources is more readily utilised.

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How do you know if you are deficient in zinc?

Signs that indicate there may be a zinc defiency are:

• Prone to colds, coughs and infections
• Fatigue and weak muscles
• Male sexual and prostate problems
• Skin ulcers
• Poor wound healing
• High alcohol intake depletes zinc
• Hypertension
• Psoriasis
• Acne
• Infertility
• Poor hearing
• Impaired growth in children.

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Animal Sources

• These animal foods (beef, lamb, and liver) contain the best levels of zinc but remember that red meat should be eaten in moderation and as lean as possible. 100gms of lean beef contains between 5-6 gms of zinc.   1 slice of liver contains 4 gms. 100gms lean lamb contains 3-4 gms.
• Oysters are the very highest in zinc (6 oysters give you more than your daily allowance at 19gms).  As are herring, crab, scallops and mussels.  Other fish also contain zinc. Fish 100gms contains 0.5-1 gm zinc.  1/2 cup of crab meat or crayfish contains 3-6 gms.
• Poulty (dark meat contains more zinc than white meat). 100gms of chicken contains between 1-2.5 gms.
• Egg yolks and milk.  Although not as utilised by our bodies as the above sources. 1 egg contains approx 0.5 gms of zinc and milk 0.9gm. 200gms of yoghurt contains 1.3 gms zinc and 30 gms of cheese contains 1.2 gms.

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Vegetable Sources

• Whole grains such as wheat, rye and oats are rich in zinc.  Most of the zinc in grains is in the germ or husk and refining the grain (white flour) results in an 80% loss of zinc.  100gms of oats contains 1.9 gms zinc, 2 slices of wholemeal bread contains 1.0 gm.
• Nuts, legumes and seeds (pecans, brazil nuts, almonds, nuts and pumpkin seeds) having the highest levels of zinc. As a guide 1/4 cup of nuts contains 2 gms of zinc, 100gms of beans (dry) 2.8 gms, 1/2 cup cooked lentils 0.5 gms zinc, 170 gms of baked beans contains 3.5 gms zinc, 20gm pumpkin seeds contains 1.3mg zinc, 3 brazil nuts 0.4mg zinc
• Fruit and vegetables have some zinc but at low levels.  The best vegetable sources of zinc are peas, carrots, beets and cabbage, and all dark green leafy vegetables. Each serve of fruit or vegetables contains approx 0.2 - 0.4 gms zinc.

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Links to Zinc Supplements

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Thompson's Organic Zinc

Herb Valley Zinc

Ethical Nutrients Zinc Maintain with Selenium & B6

Greenridge Zinc Forte

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Many other supplements contain zinc.  These may be multi-vitamins, anti-oxidant formulas, prostate formulas.  To search for all supplements that contain zinc use the "Search" facility at the top left of the page.

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