Your body needs vitamins and minerals for normal growth and development. Zinc is essential for the metabolism of carbohydrates, fat and proteins and the normal functioning of the immune system. It is also required for wound healing, fertility and reproduction. Folic acid is vital for cell function and tissue growth. It also helps form DNA, the genetic material in all cells.
Zinc
The Institute of Medicine's Food and Nutrition Board recommends 11 mg daily of zinc for adult men and 8 mg for adult women. A deficiency in zinc can lead to slow growth in infants and children, impotence in men and delayed onset of puberty in adolescents. Symptoms of a deficiency include loss of appetite and sense of taste, digestive problems, vomiting and poor wound healing. Vegetarians, alcoholics and people with gastrointestinal disorders and sickle cell disease are likely to develop zinc deficiency.
Foods With Zinc
Zinc naturally occurs in a wide range of foods. The U.S. Department of Agriculture lists oysters as a top source of zinc, providing 74 mg in a 3 oz. serving. Other animal sources are turkey, chicken, beef, beef liver, beef and crab. If you are a strict vegetarian, eat nuts, beans, dairy foods and whole grains. Zinc is also added to many breakfast cereals to help you reach your recommended allowance.
Folic Acid
The recommended dietary allowance of folic acid is 400 mcg for people ages 14 and older. A long-term deficiency in folic acid can lead to anemia, causing weakness, heart palpitations, poor memory, loss of appetite and weight loss. Pregnant women require 600 mcg to prevent a low birth weight or a premature birth. Folic acid during pregnancy also prevents the baby from developing heart and neural tube defects. Pregnant women, alcoholics and people with liver or kidney disorders are likely to develop a deficiency.
Foods With Folic Acid
Folic acid naturally occurs in many vegetables, including turnip greens, spinach, asparagus, sweet corn, Brussels sprouts, peas, broccoli and Chinese cabbage. Other sources are lentils, beans, nuts, liver and beef. Many products are enriched with folic acid, such as pita bread, pasta, noodles, spaghetti, rice and breakfast cereals. The Office of Dietary Supplements recommends women who are planning to get pregnant and those of childbearing age to take folic acid supplements in addition to consuming food rich in folic acid.
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