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Zinc
Zinc is a trace mineral - needed in only small amounts by our bodies but with many important functions. Zinc deficiency can cause loss of appetite, poor growth, loss of hair, a poorly functioning immune system (leading to constant illness), poor wound healing and changes in taste sensation.
How much zinc do we need?
Age (years) | RDI* Zinc (mg/day) | |
|---|---|---|
Infants | 7-12 months | 3 |
Children | 1-3 | 3 |
4-8 | 4 | |
9-13 | 6 | |
Boys | 14-18 | 13 |
Girls | 14-18 | 7 |
Men | 19-70+ | 14 |
Women | 19-70+ | 8 |
Pregnant women | 14-18 | 10 |
19-50 | 11 | |
Breastfeeding women | 14-18 | 11 |
19-50 | 12 |
Who needs more and why?
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Teenagers need more zinc to help with their growth and development.
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Vegetarians. The absorption of zinc, and iron, is lower in vegetarian diets because vegetarians eat more legumes and wholegrains (these contain phytates, which reduce zinc absorption) while avoiding meat (which is a source of zinc).
Zinc content of foods
Zinc is found in seafood (especially oysters), lean red meat, chicken, wholegrain cereals, beans, lentils and seeds, and dairy.
Foods rich in Zinc | Zinc (mg) |
|---|---|
1 raw oyster | 1.5 |
1 cup smoked mussels | 4.1 |
1 grilled rump steak | 8 |
1 roast chicken breast | 1.9 |
1 wholegrain bread roll | 0.8 |
1 cup cooked chickpeas | 1.4 |
10 roasted peanuts | 1.2 |
1 tablespoon pumpkin seeds | 1.1 |
1/4 cup edam cheese | 1 |
1 cup reduced fat milk | 1 |
Tips to increase your zinc intake
To increase your zinc intake try:
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adding beans to salads or casseroles
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yoghurt as a snack
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including roast beef in your wholegrain sandwich at lunchtime.
If you are concerned about your intake of zinc, please discuss it with your doctor.
Last modified:
08/05/18