Zinc is a mineral that is used by nearly every cell in the body. It essential for healthy growth throughout the life cycle. Because zinc is used to form the senses, without it you would be unable to smell fragrant flowers or taste delicious foods. The body is unable to store zinc, so daily intake through foods or supplements is required.
Function
Zinc is considered an essential trace mineral. The body is unable to make zinc, so daily needs must be met though diet or supplements. Zinc can be found in all cells in the body. It is necessary for wound healing, healthy immune system function and proper growth and development by helping to make proteins and DNA. Zinc is also important for vision, taste, smell and blood clotting.
Recommendations
It is recommended that adult males consume a minimum of 11 mg zinc each day. The recommendation for females is slightly less, at only 8 mg per day. Zinc is required throughout all stages of life to ensure proper growth and development. Infants ages zero to 6 months should receive 2 mg zinc each day. Children ages 7 months to 3 years old need 3 mg per day. Children ages 4 to 8 years old require 5 mg zinc daily, and ages 9 to 18 need 8 to 11 mg zinc each day.
Dietary Sources
Zinc can be found naturally in many foods, including red meats, oysters, crab, shrimp, nuts, legumes, yogurt, cheese, milk, mushrooms, pumpkin and sunflower seeds. While zinc is available in both animal and plant products, the zinc contained in animal sources is more easily absorbed by the body. A serving of six oysters provides more than 76 mg of zinc. This exceeds seven times the recommended zinc intake for adults.
Supplements
Zinc supplements are also available and exist in many forms. There are six forms of zinc including zinc sulfate, zinc citrate, zinc acetate, zinc glycerate, zinc monomethionine and zinc picolinate. While zinc sulfate is typically the least expensive variety, it is also the least easily absorbed form. Supplements contain 30 to 50 mg of zinc per dose and should be taken with water or juice.
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