As an essential nutrient, zinc is required by your body for proper growth and functioning, and overall health. Zinc sulfate is a chemical compound present in supplements, many cold lozenges and over-the-counter cold medications, and in some foods. Many foods naturally contain various forms of zinc, while others have zinc added to them, usually in the form of zinc sulfate. Animal-based foods tend to contain the most natural zinc, but some plant-based foods provide the nutrient, as well. Current research has not found differences in the way different chemical compounds of zinc are absorbed, tolerated or nutritionally bioavailable.
Functions and RDA
Found in every cell of your body, zinc is the second most common mineral in your body, after iron. As an antioxidant, zinc protects your cells from damage from free radicals. It also plays an important role in your immune system, growth, insulin and thyroid functioning, blood clotting and your senses, including taste, vision and smell, according to the University of Maryland Medical Center. The USDA Recommended Dietary Allowance for adult men is 11 mg. For women, the RDA is 8 mg, unless you are a nursing or pregnant woman, in which case your RDA rises to 11 mg and 12 mg, respectively.
Animal-Based Foods
The highest amount of the zinc, in the form of sulfate salt of zinc, is naturally found in animal-based foods. Oysters contain the most zinc per serving by far, with 76.7 mg, or 511 percent of your RDA. Beef shanks, with 8.9 mg per serving, provide 59 percent of your RDA. Crab, lobster, chicken and pork are also good sources of zinc. Pork shoulder, with 4.2 mg, is a more zinc-rich cut than pork loin, with 2.5 mg, and chicken legs, with 2.7 mg, are more zinc-rich than chicken breasts, with 0.9 mg. Milk, cheese and yogurt are additional animal-based sources of zinc sulfate. Frozen egg substitutes often contain added zinc sulfate.
Plant-Based Foods
According to the National Institutes of Health, phytates, which are present in whole grains and legumes, bind zinc so that your body does not absorb the mineral as readily as it does with animal-based foods. If you are on a strict meatless diet, you should carefully plan your intake to meet your daily zinc requirement. Plant-based foods which are good sources of zinc sulfate include enriched breakfast cereals, usually with 25 percent of the RDA added in the form of commercially processed zinc sulfate. Plant-based foods which naturally contain zinc sulfate include baked beans, with 1.7 mg per serving; cashews, with 1.6 mg per serving; chickpeas, with 1.2 mg per serving; almonds, with 1.0 mg per ounce; and kidney beans and oatmeal, each with 0.8 mg per serving.
Zinc Intakes and Deficiency
According to two national food intake and health surveys, most infants, children and adults consume their RDA of zinc. Between 20 to 25 percent of older adults, however, get a small amount of zinc; this is especially notable in households with insufficient access to food. Zinc deficiency causes a number of health concerns, including growth retardation, compromised immune functioning and loss of appetite. Zinc sulfate in the form of a commercially processed pill may be prescribed by your doctor to ensure you get adequate zinc.
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