Foods high in Zinc
Foods high in Zinc |
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List of Foods Rich in Zinc
Zinc is an important mineral for health. It plays a part in many of the body's functions and has a particular role in growth, sexual development and in healing skin and keeping it healthy.
Although we need zinc in only tiny amounts, the body makes use of it in many important ways. As with other trace elements, it is essential for the action of enzymes - the proteins that initiate vital chemical reactions in the body. It is present in the skin, eyes and bones, and in high concentrations in the liver and pancreas. Together with vitamin B6 (pyridoxine), it aids in cell formation. It has two other vital uses: aiding growth and sexual maturation, and keeping skin healthy. In the latter role, it has been found to have important healing properties in the treatment of wounds, burns and acne.
At present, there is no RNI* for zinc, but it is thought that an average adult (not including pregnant or lactating women) should consume around 15-20mg per day. Consult your doctor before increasing intake of minerals, or changing your diet in any way!
A List of Rich Sources of Zinc
What if you're not getting the mineral zinc from rich foods?A number of conditions can arise from a lack of zinc. One of the most important, which also lead to its discovery, was the stunting of growth and the lack of sexual development in adolescent boys; adding zinc to the diet brought about a rapid improvement. Skin complaints such as dermatitis and a condition called acrodermatitis in babies may result from deficiency, and there may be slow healing of burns and wounds. Zinc deficiency may show up as white spots or bands on fingernails. When both zinc and vitamin B6 are lacking in the diet, anaemia may occur. Other symptoms of zinc deficiency include loss of appetite, insomnia and possibly, emotional difficulties. Who Needs zinc?Pregnant and breast-feeding women must ensure they are getting adequate supplies of zinc from their diet and/or from supplements, as a lack of this mineral could lead to foetal abnormalities and stunted growth in their babies. People with skin complaints, and particularly adolescents with acne, should consider supplementation, together with vitamins A, B2, B6 and E. Heavy drinkers, the elderly, convalescents, anyone with a diet high in processed foods and women on the pill MAY require extra zinc intake.
RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value! It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link: http://www.nutrition.org.uk/upload/DRVs.pdf
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