Zinc
Zinc plays an important role in maintaining the structural integrity of proteins. It helps hold us together. More than 85% of the body's zinc is in our skeletal muscles and bones.
Where do I get Zinc from?
| Food |
Zinc mg p/100g - Approx |
| Cocoa Powder |
7 |
| Wheat (flour) |
3 |
| Wheat Bran |
16 |
| Wholemeal |
3 |
| Egg |
2 |
| Crab |
5 |
| Beef` |
6 |
| Lamb |
4-5 |
| Chicken |
2 |
| Cheese |
3-4 |
| Nuts |
3-4 |
Zinc is found in a variety of foods but is most abundant in meats and dairy products. A person who consumes a significant quantity of meat is likely to meet their zinc requirements.
For those who consume less or no meat, particularly no red meat or dairy, care must be taken to ensure adequate intake.
Whilst some foods are higher in zinc, such as unrefined wheat, people who are also on a calorie control regime may find it difficult meeting their daily requirements.
Additionally, the bioavailability of non animal sources of zinc may be less, thereby requiring a higher intake.
For a complete and comprehensive list of zinc within different foods, click here.
How much Zinc do I need?
The Australian Government Department of Health and Ageing recommends that:
Healthy adult men intake 14mg per day
Healthy adult women intake 8mg per day
Click here for the full report.
There is also an upper limit for zinc intake of 40mg for healthy adults which is recommended. Although no examples of toxicity have been found from consumption of zinc in naturally occurring foods, consistent excess supplementation has had some adverse affects and as such should be avoided.
There is however plenty of room between the recommended intake and the upper limit for healthy adults to take recommended dosages without fear.
|
|
|
