Zinc
Zinc benefits
Immune system. Zinc is required to activate T lymphocytes that regulates immune responses and attacks infected or cancerous cells. Reduces the duration and severity of the common cold.
Fertility. Zinс is vital for robust testosterone level. It also contributes to the proper growth of the oocytes. Deficiency of zinc may cause infertility.
Cardiovascular system. Maintain health of cardiovascular cells and endothelium that lines blood vessels and plays important role in blood circulation.
Antioxidant. Antioxidant properties of zinc allows to effectively eliminate heavy metals from the brain cells so they don’t build up and cause damages.
Food with Zinc
Food sources |
mg / 100g
(approximate)
|
| Oysters | 16,6 |
| Pine nut | 4,3 |
| Сhickpea | 3,4 |
| Peanuts | 3,3 |
| Beef | 3,2 |
| Pork | 3,1 |
| Beans | 3,1 |
Zinc deficiency symptoms
- insomnia
- hair loss
- loss of appetite
- decreased sense of smell and taste
- stunted growth
- diarrhea
- skin disorders
- dandruff
Recommended Dietary Allowances:
Infants (0 to 12 Months): 2 – 3 mg/day
Children (1 to 13 Years): 3– 8 mg/day
Adolescents (14 to 18 Years): 9 – 11 mg/day
Adults (19 and older): 8 – 11 mg/day
Lactating Women: 12 – 13 mg/day
Pregnant Women: 11 – 12 mg/day
