When it comes to your diet, zinc is a very important nutrient. It helps heal wounds, synthesize proteins, promote eye health, aid in development and growth, keep the immune system functioning well and assist with other functions. But because we don’t store zinc in our body, we need to get enough from our diet. This can include supplements, but you can also get enough from food.
How much do you need?
According to the National Institutes of Health (NIH), daily zinc requirements vary depending on age, gender and whether you are pregnant or lactating. The general NIH guidelines are as follows:
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women (over 14): 9 mg
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men (over 14) 11 mg
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pregnant women: 11 mg
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lactating women: 12 mg
Getting zinc from your diet
While some foods are fortified with zinc, there are some foods that are naturally high in the nutrient. These include:
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oysters (just 6 oysters have 32 mg!)
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poultry (3 ounces of dark meat has 2.4 mg)
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red meat (a 3-ounce beef patty has 5.3 mg)
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Alaskan king crab (3 ounces has 6.5 mg)
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lobster (3 ounces has 3.4 mg)
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pork chop loin (3 ounces has 2.9 mg)
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baked beans (half a cup has 2.9 mg)
You can also get 1 to 2 mg of zinc from chickpeas, almonds, Cheddar cheese, oatmeal, milk, pumpkin seeds and low-fat yogurt.
In addition to supplements, vegans and vegetarians can get plenty of zinc from their diet by eating beans, oats and seeds.
Symptoms of zinc deficiency
How do you know if you’re not getting enough of the nutrient? Chances are, your sense of smell and taste will be affected. You may also lose your appetite and possibly noticed some hair loss and diarrhea. In men, a zinc deficiency can cause impotence and in children, too little zinc can impede their growth. Because zinc helps with your immune system, you may discover that your immune response is impaired.
