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Health Benefits and Sources Of Zinc

Estimated Amounts Needed
  • Men need 15 mgs/day.
  • Women should get 12 mg/day.
  • Children need 10 to 15 mg/day.
  • Vegetarians need about 50 percent more zinc in their diet than meat eaters.
Benefits/Deficiency Symptoms
  • This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.
  • Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.
Fruit Sources
  • Most fruits contain a small amount of zinc, but the following have a significant amount:
  • Avocado
  • Blackberries
  • Pomegranate
  • Raspberries
Vegetable Sources
  • Amaranth leaves
  • Brussels Sprouts
  • Corn
  • French Beans
  • Lima Beans
  • Okra
  • Peas
  • Potatoes
  • Pumpkin
Nut/Seed/Grain Sources 
  • Most nuts have some zinc, but these have a significant amount:
  • Buckwheat
  • Cashews
  • Oats
  • Rye
  • Sunflower Seeds
  • Wheat - Durum
  • Wheat - Hard Red
  • Wheat - Hard White 


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