Zinc - Health Center


By Refadoc, Posted on : Tuesday, 15 September 2015 - 10:46 am IST



Zinc, through not so well known, happens to be one of the most important mineral that our body needs. It goes out to help in the protein and carbohydrate metabolism as well as helps to sharpen our immune system by increasing our wound healing power. Zinc is also needed for a clearer vision.

Stunted growth is one of the major outcomes of a zinc deficiency. Often the white spots which we find in our fingernails can be attributed to Zinc deficiency in our diet.

Food Sources of Zinc:

Fruits: Most fruits are known to contain zinc in little amounts but fruits like avocado, blackberries, dates, pomegranate and raspberries are excellent source of this mineral.

Vegetables: Vegetables such as Brussels sprouts, asparagus, corn, French beans, lima beans, peas, potatoes and pumpkin are great sources of Zinc.

Nuts: Most nuts contain Zinc in little amounts but nuts such as cashews, oats, pine, pumpkin seeds, rye, sunflower seeds and wheat contain zinc in a good amount.

Legumes are one of the most excellent sources of this mineral. Legumes such as beans (black beans, fava beans, navy beans, kidney beans, soy beans, split beans, white beans and winged beans) are excellent sources of zinc.

Daily recommendation:

Adult men require 15 mg of zinc per day.

Adult women require 12 mg of zinc per day.

Children require somewhere between 10-15 mg of zinc per day.

People who follow a vegetarian diet require 50% more zinc in their diets as compared to their non vegetarian counterparts. 

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