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