Zinc is an essential mineral important for many bodily processes. It occurs naturally in some foods, and commercial food manufacturers add zinc to others. Most people in the United States obtain recommended amounts of zinc through their diet, according to the Office of Dietary Supplements, or ODS, but those who are not consuming enough zinc can benefit from eating more zinc-based foods. Elderly people, pregnant and breastfeeding women and individuals with chronic illnesses are at greater risk of zinc deficiency than other people are.
Function
Zinc is important for immune system function, synthesis of DNA and protein, and for cell division, according to the ODS. It is required for normal growth and development of humans from the embryonic stage through adolescence. Zinc is also essential for taste and smell, and is important for wound healing. Symptoms of inadequate zinc intake include slowed growth, lack of appetite and impaired immunity. More severe deficiency can lead to hair loss, diarrhea, weight loss, lethargy, delayed sexual maturation, erectile dysfunction, and skin and eye problems.
Recommendations
People must consume zinc daily to maintain zinc levels in the body, because the body does not store this mineral. The recommended daily allowance, or RDA, for teens and adults is 11mg for males and 8 to 9mg for females, according to the ODS. Pregnant and breastfeeding women need more.
Types
Foods considered sources of zinc must contribute at least 10 percent of the RDA per serving, according to the Ohio State University Extension. Oysters, red meat and poultry are the best sources, and most other foods high in protein are good sources of this mineral as well. As of 2000, meat and dairy products provided over 1/2 of the zinc in the American diet, while whole-grain products provided about 26 percent, according to the OSU Extension. Other sources listed by the OSU Extension include crab, lobster, beans, nuts, and pumpkin and squash seeds. In addition, many commercial breakfast cereals are fortified to supply 10 percent of the zinc RDA per serving.
Considerations
Chemical compounds called phytates in whole grains and legumes bind with zinc and inhibit its absorption, according to the ODS. This makes the mineral less available from grains and other plant foods than it is from animal foods. Some vegetarians require up to 50 percent more of the RDA for zinc than non-vegetarians because of the phytate factor.
Tips
Increase zinc intake when consuming plant foods by eating more leavened grain products, such as yeast bread, instead of unleavened foods like crackers, because leavening breaks down phytate to some extent, according to the ODS. In addition, you can increase the zinc bioavailability of beans, seeds and grains by soaking them in water for several hours and then letting them sprout before cooking. Cooking depletes zinc, so the OSU Extension recommends cooking foods in a small amount of water and for the shortest possible time.
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