24healthy a reference to Nutrition Facts and Health Benefits

Zinc

Zinc 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.

Most fruits, nuts and legumes have some zinc.

Nutrient – Daily Amount 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.

Fruit Sources Vegetable
Sources
Nut/Grain
Sources
Meat/Protein
Sources
Legume
Sources
 Avocado  Amaranth leaves  Buckwheat  Beef  Adzuki Beans
 Blackberries  Asparagus  Cashews  Cheddar Cheese  Black Beans
 Dates  Bamboo Shoots  Oats  Chicken Breast  Black Eye Peas
 Loganberries  Brussels Sprouts  Pine Nuts/Pignolias  Chicken (dark meat)  Fava Beans
 Pomegranate  Corn  Pumpkin Seeds  Eggs  Edamame
 Raspberries  French Beans  Rye  Catfish  Garbanzo Beans
 Lima Beans  Sunflower Seeds  Herring  Kidney Beans
 Okra  Wheat-Durum  Sardines  Navy Beans
 Peas  Wheat-Hard Red  Lamb  Soy Beans
 Potatoes  Wheat-Hard White  Pork  Split Peas
 Pumpkin  Soy Beans  White Beans
 Spirulina  Turkey Breast  Winged Beans
 Swiss Chard  Turkey Bacon
 Veal
 Yogurt
 Turkey Leg
 Low fat Yogurt
 Roast Duck
 Hamburger
 Bacon
Beef Sausage
Beef Jerky
Hot Dog (Beef)
Ground Turkey
Ground Chicken

 

Pin It
submit to reddit