Zinc is essential for growth, protein production, cell division, DNA synthesis, immune function, wound healing, bone and teeth formation, skin renewal, brain activity, proper nervous system function, and production and action of hormones including male and female sex hormones, insulin and stress hormones.
Benefits of Zinc - Zinc Helps Immune Function
zinc deficiency impairs white blood cell function and lowers immunity to pneumonia and other infections. Zinc supplements can eliminate the problem.
SOURCES OF ZINC
Oysters, cooked, breaded and fried, 3 ounces – 74 mg
Beef chuck roast, braised, 3 ounces– 7 mg
Crab, Alaska king, cooked, 3 ounces – 6.5 mg
Beef patty, broiled, 3 ounces- 5.3 mg
Breakfast cereal, fortified with 25% of the DV for zinc, ¾ cup - 3.8 mg
Lobster, cooked, 3 ounces – 3.4 mg
Pork Chop, loin, cooked, 3 ounces – 2.9 mg
baked beans, canned, ½ cup – 2.9 mg
Chicken, dark meat, cooked, 3 ounces – 2.4 mg
Yogurt, fruit, low fat, 8 ounces -1.7 mg
Cashews, dry roasted, 1 ounce – 1.6 mg
Chickpeas, cooked, ½ cup – 1.3 mg
Cheese, Swiss, 1 ounce - 1.2 mg
Oatmeal, instant plain prepared with water, 1 packet – 1.1 mg
Milk, low fat or non fat, 1 cup - `1 mg
Almonds, dry roasted, 1 ounce – 0.9 mg
Kidney beans, cooked, 1/2cup - 0.9 mg
Chicken breast, roasted, skin removed, ½ breast - 0.9 mg
Cheese, cheddar or mozzarella, 1 ounce – 0.9 mg
Peas, green, frozen, cooked, ½ cup – 0.5 mg
Flounder or sole, cooked, 3 ounces – 0.3 mg
SYMPTOMS OF ZINC DEFICIENCY
Soft nails including white lines
Stretch marks.
Pale skin
Growth retardation
Acne
Loss of appetite
Impaired immune function including susceptibility to infection
Dry Hair
Diarrhea
Delayed sexual development
Low testosterone and impotence
Infertility
Eye and skin lesions
Night blindness
Weight loss
Altered taste
Morning sickness during pregnancy
Mental lethargy and emotional disturbances including anxiety
Insomnia
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