Zinc - what is it for?
Zinc is a mineral which exists in all human body cells and is important for proper growth process, hormonal activity, sexual systems functioning, immune system resistance to infections and healing of wounds and general health. Zinc deficiency can cause changes in the sense of taste, skin problems, hair loss and fatigue.
Some argue that taking zinc tablets can vaccinate against colds and flu, this argument has not yet scientific proved.
Main nutritional sources for zinc are meat dishes.
Zinc supply for vegetarians comes from sources such as: legumes and beans, soy, nuts and whole grains, although the fiber of these foods may interfere with zinc absorption.
Recommended Dietary Allowances (RDAs) for Zinc in mg:
| Age | Male | Female |
| up to 6 months | 2 | 2 |
| up to 3 years | 3 | 3 |
| 4-8 years | 5 | 5 |
| 9-13 years | 8 | 8 |
| 14-18 years | 11 | 9 |
| 19 and over | 11 | 8 |
Vegeterian food sources of Zinc:
| Resource | mg per serving |
% Daily value |
| Fortified breakfast cereals | as specified on the outer packaging | |
| Baked beans, canned, ½ cup | 1.7 | 11 |
| Cashews, dry roasted, 1 ounce | 1.6 | 11 |
| Raisin bran, ¾ cup | 1.3 | 9 |
| Chickpeas, ½ cup | 1.3 | 9 |
| Almonds, dry roasted, 1 ounce | 1.0 | 7 |
| Kidney beans, cooked, ½ cup | 0.8 | 5 |
| Peas, boiled, ½ cup | 0.8 | 5 |
| Oatmeal, instant, 1 packet | 0.8 | 5 |
* 1 cup = 8 oz
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