Zinc is an essential trace mineral and is found in every cell of the body. Zinc is part of a balanced diet and plays a role in vision, taste, smell, blood clotting, metabolism and many other functions. Your body does not need a lot of zinc to stay healthy and the amount you need depends on your age and gender.
Recommended Daily Allowance
According to the National Institutes of Health, the recommended daily allowance, or RDA, for zinc is 11 mg per day for males ages 19 and older and 8 mg for females of the same age. Pregnant females 19 and older should consume 11 mg of zinc each day and breastfeeding women should consume 12 mg. For adolescents between ages 14 and 18, the RDA for males is 11 mg and 9 mg for females. Consuming the RDA for zinc each day allows you to get the amount of zinc your body requires for optimal health.
Function
After iron, zinc is the second most common trace element found in your body. It is needed for proper immune system function and also aids in cell growth, wound healing and carbohydrate metabolism. During pregnancy and childhood, zinc also helps children grow properly. Symptoms of a zinc deficiency include frequent infections, poor appetite, loss of hair and problems with taste and smell. Eating a balanced diet that contains a variety of healthy foods may help you reach the RDA for zinc each day.
Sources
Shellfish, beef and other red meats are rich sources of zinc, reports the Linus Pauling Institute for micronutrient research at Oregon State University. Three ounces of cooked beef contains 6 mg of zinc and 3 oz. of cooked Dungeness crab contains 4.7 mg. Nuts and legumes are also good sources of zinc, as 1 oz. of cashews contains approximately 1.6 mg and a 1 oz. serving of almonds contains 1 mg. Zinc is better absorbed by your body from meat and seafood sources.
Considerations
The tolerable upper level of intake for zinc is 40 mg per day for adults 19 years and older. Zinc supplements are available, but most healthy adults can obtain sufficient zinc by eating a healthy diet that emphasizes vegetables, fruits, nuts, legumes and healthy sources of protein. If you are concerned about your zinc intake, or if you have a condition that may prevent you from getting the nutrients you need, talk to your doctor to see if supplements are necessary for your condition.
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