Zinc is an essential mineral that is found in nearly every cell in the human body.
What does zinc do?
- Zinc stimulates enzyme activity — enzymes promote chemical reactions in the body.
- Zinc helps support the immune system.
- Zinc helps heal wounds.
- Zinc helps the body maintain the senses of taste and smell.
- Zinc supports normal growth and development during pregnancy, childhood, and adolescence.
- Zinc is used for DNA synthesis.
The good news is that zinc is found in a wide variety of foods. Eating a wide variety of foods can ensure that you get all the minerals and other nutrients your body needs!
The best food source of zinc out there is oysters — six medium oysters provide sixteen milligrams of zinc. The next best natural source is beef. Different cuts provide different amounts, ranging between four and nine milligrams of zinc. Pork and chicken can offer between two and four milligrams of zinc per serving. Other food sources of zinc include yogurt, baked beans, cashews, pecans, almonds, walnuts, chickpeas, milk, and other dairy products.
Fortified breads and cereals can also be a good source of zinc. Some ready to eat breakfast cereals can offer up to one hundred percent of the recommended daily allowance of zinc. Check the label to see how much zinc you’re getting in your favorite ready to eat foods.
The recommended dietary allowance for zinc is:
- 2 milligrams per day for infants up to six months old.
- 3 milligrams per day for children between seven months and three years.
- 5 milligrams per day for children between the age of four and eight.
- 8 milligrams per day for children between the age of nine and thirteen.
- Between 8 and 11 milligrams per day for ages fourteen and up.
- Between 11 and 14 milligrams per day for pregnant and breastfeeding mothers.