Most men ingest the nutrients their bodies need by eating and drinking various foods and drinks. The U.S. Department of Agriculture has determined the recommended daily amount of vitamins all people should ingest, differentiated by age, sex and by individual nutrient. Men over age 60 need specific amounts of zinc, as well as other minerals and vitamins.
Zinc
The Office of Dietary Supplements, part of the National Institutes of Health, says zinc is a natural element that is an essential part of a healthy diet. Zinc is a mineral, meaning it is a non-organic element that occurs naturally in the earth. Some plants and animals typically ingest this mineral in small amounts, and humans tend to get zinc by eating those animals and plants.
Roles
Zinc is vital for a variety of reasons. Your body requires zinc to perform key aspects of cellular metabolism, meaning it's essential to the way your cells get and use energy. Zinc also has been shown to aid in bodily functions such as protein synthesis, immune system functions, DNA synthesis, cell division and your body's ability to heal wounds.
Amounts
The U.S. Department of Agriculture, or USDA, recommends that men age 18 and over ingest 8 milligrams of zinc per day. This recommended daily allowance of zinc does not change as men age, so men age 60 or older need the same amounts as they did once they reached the age of 18. In general, men need more zinc than women, though pregnant and lactating women need as much or more zinc than the average man.
Sources
While you can get enough zinc by taking a vitamin or dietary supplement, most men obtain their daily required amount of zinc through their diet. The Office of Dietary Supplements reports that many foods contain high levels of zinc. For example, a serving of cooked beef shanks contains about 8.9 mg of zinc, while a bowl of fortified breakfast cereal contains about 3.8 mg. Other foods that naturally contain zinc include oysters, crabs, pork, chicken, cashews, yogurt, milk and chickpeas.
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