Zinc
Zinc is an essential trace mineral and cofactor for hundreds of enzymes, central to immune function, wound healing, DNA synthesis, and taste. The adult RDA is 11 mg for men and 8 mg for women, with an upper limit of 40 mg. Deficiency impairs immunity and growth.
- Unit
- mg
- RDA (adult)
- 11 mg
- Upper limit
- 40 mg
- Functions
- Cofactor for hundreds of enzymes, Immune function and wound healing, DNA synthesis and cell division, Sense of taste and smell
- Food sources
- Oysters, Red meat, Poultry, Beans, Nuts, Whole grains, Dairy
- Deficiency
- Impaired immunity, slow wound healing, hair loss, loss of taste, and growth retardation in children.
- Excess
- Excess interferes with copper absorption and can suppress immune function and cause nausea.
Richest foods
| Pumpkin Seeds | Nuts & seeds | 7.8 mg |
| Beef Ribeye Steak, Cooked | Protein | 6.5 mg |
| Cashews, Raw | Nuts & seeds | 5.8 mg |
| Beef Top Sirloin, Cooked | Protein | 5.7 mg |
| Ground Beef, 90% Lean, Cooked | Protein | 5.4 mg |
| Pecans, Raw | Nuts & seeds | 4.5 mg |
| Ground Turkey, Cooked | Protein | 3.3 mg |
| Chicken Thigh, Cooked | Protein | 2.4 mg |
Amount per food's listed serving.