Zinc
Zinc is a constituent of many enzymes and is involved in a number of different body processes:
- Cell division
- Growth and reproduction
- Immune function
- Wound healing
- Maintaining the senses of taste and smell
- Protecting cells against toxins (e.g., free radicals)
Sources
Oysters, meat, poultry, legumes, seeds, and nuts are all excellent sources of zinc.
Approximate zinc content
| Food | Portion | Content |
|---|---|---|
| Oysters, raw | 75 g | 12 mg |
| Canned baked beans in tomato sauce | 175 mL | 10.2 mg |
| Beef chuck roast, braised | 75 g | 8.7 mg |
| Lamb shank, cooked | 75 g | 6.6 mg |
| Wheat germ, toasted | 30 g | 5 mg |
| Pork shoulder, braised | 75 g | 3.7 mg |
| Snow crab, cooked | 75 g | 2.7 mg |
| Swiss cheese | 50 g | 2.2 mg |
| Food | Portion | Content |
|---|---|---|
| Roast chicken, dark meat | 75 g | 2.1 mg |
| 100% wheat bran cereals | 30 g | 1.9 mg |
| Lentils, boiled | 175 mL | 1.8 mg |
| Ricotta cheese | 125 mL | 1.7 mg |
| Roasted almonds, unblanched | 60 mL | 1.7 mg |
| Sunflower seeds, dry roasted | 60 mL | 1.7 mg |
| Cow's milk | 250 mL | 1.3 mg |
| Scallops, cooked | 75 g | 1.2 mg |
The body absorbs zinc from animal sources better than it absorbs the zinc found in plants. Because zinc can bind to substances found in plant foods, which inhibits its absorption, it is recommended to consume certain foods and beverages, such as chocolate, coffee, and tea, between meals. On the other hand, citrus fruits (e.g., oranges, lemons, grapefruits, and clementines) can boost zinc absorption.
Recommended Daily Allowance (RDA)
The RDA in zinc is the daily zinc intake required to meet the needs of most healthy individuals.
Zinc Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 3 mg | 3 mg |
| 4-8 years old | 5 mg | 5 mg |
| 9-13 years old | 8 mg | 8 mg |
| 14-18 years old | 11 mg | 9 mg |
| 19-50 years old | 11 mg | 8 mg |
| > 50 years old | 11 mg | 8 mg |
| Age | ||
|---|---|---|
| Pregnancy | ||
| ≤ 18 years old | 12 mg | |
| 19-50 years old | 11 mg | |
| Breastfeeding | ||
| ≤ 18 years old | 13 mg | |
| 19-50 years old | 12 mg |
Deficiency
Zinc deficiency is rare in people who eat a balanced diet. However, seniors, vegans, and vegetarians are at greater risk of deficiency, so they should be particularly careful about including enough zinc in their diets. Zinc deficiency can also occur in individuals with alcohol use disorder, as alcohol decreases zinc absorption and increases zinc excretion through the urine.
Signs and symptoms of zinc deficiency:
- Hair loss and skin lesions
- Loss of appetite and diarrhea
- Delayed or slowed growth in children
- Impaired immune function
- Loss of taste and smell
- Vision problems
- Reproductive issues
- Bone problems
Toxicity
Zinc toxicity is rare, except in individuals who take zinc supplements or who regularly consume very high doses of zinc from their diets. Symptoms include suppressed immune function, gastrointestinal problems, and reduced copper absorption, which can lead to deficiency.
Supplements
Most people don't need to take a zinc supplement. Supplementation may be appropriate for individuals with a diagnosed deficiency or specific health problems.
Some zinc supplement formulations are best taken on an empty stomach, while others can be taken with food.
Zinc supplements may interact with medications. Ask your pharmacist before use. Prolonged use of zinc supplements should be supervised by a health care professional.
Always watch your diet:
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The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.