FOOD ISSUES

ZINC

Zinc, a trace mineral, is important to maintain your body's immune system functioning. Zinc also aids in cell growth and cell division and helps with wound healing. Zinc is an integral to your ability to taste and smell.

How Much Zinc Is Enough?

Recommended daily allowances (RDAs) for zinc are:

• 15 milligrams per day - Men over 11 years
• 12 milligrams per day - Women 11 to 50 years
• 15 milligrams per day - Women over 50 years
• 19 milligrams per day - Pregnant and breastfeeding women

Good Sources of Zinc

1. Beef, pork and lamb.
2. Dark meat of chicken.
3. Fish and shellfish (especially oysters).
4. Dairy products.
5. Peanuts and peanut butter.
6. Legumes.

Fruits and vegetables are not generally good sources of zinc. People who eat vegetarian or low-protein diets may have low zinc intakes, which can lead to zinc deficiency.

Symptoms of zinc deficiency include slow growth, poor appetite, impaired smell and taste and hair loss.

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