- required to produce enzymes necessary for
- cell division, growth, and repair (healing)
- helps immune system function properly
- plays role in acuity of taste and smell
- wounds slow to heal
- loss of taste/appetite
- stunted growth and sexual development in children
- beef, chicken
- fish, shellfish
- milk and dairy products
- whole grains
- legumes, peas
|Yogurt, low-fat||8 oz||1.5|
|Lentils, boiled||1 cup||2.5|
|Turkey, dark meat, roasted||3.5 oz||4.4|
|Beef, ground round steak||3.5 oz||5,6|
- wheat germ
- fortified cereals
Recommended Daily Allowances (RDA)
- Males (11 yrs. and older)
- 11 mg
- 15 mg
- Females (11 yrs. and older)
- 8 mg
- 12 mg
- Pregnant females
- 30 mg
- Lactating females
- 15 mg
- 10 mg
- 5 mg
- Varied values reflect different references
Tolerable Upper Intake Levels (UL)
- Adults (19 to 50 yrs)
- 40 mg
Intakes above UL may lead to negative health consequences.
- Not generally recommended
- except by a doctor for few people who have low zinc levels.
- Zinc compounds are used as an active ingredient in nasal spray and throat lozenges to decrease the duration and severity of the common cold.
- Excessive zinc (50 mg / day or more) interferes with copper absorption
- Zinc lozenges for prolonged periods (>6-8 weeks) is likely to result in copper deficiency.
- High dosages of Iron supplements (38-65 mg/day) but not dietary levels of iron may decrease zinc absorbstion
- When taken with food, supplemental iron does not appear to inhibit zinc absorption.
- Iron-fortified foods have no effect on zinc absorption
- Zinc is primarily (95%) found in muscle, bone, skin, and hair.
- Only 5% is labile and accessible in liver and plasma.
- Plasma zinc is 99% bound
- albumin (80%), a-2 macroglobulin (15%), and other low-molecular-weight proteins.
- Metallothioneins (type of intracellular monomeric polypeptides)
- bind zinc and act as homeostatic modulators of zinc availability
- Serum concentrations of zinc decrease sharply in inflammation.