Zinc
Last Updated on Sunday, 28 February 2010 20:55
Zinc is a nutrient that people need to stay healthy. The body needs zinc to grow and develop properly. Zinc also helps wounds heal, helps the body’s immune system work correctly, and helps people to be able to taste and smell properly.
Some research has shown that zinc combined with other vitamins can help slow the progression of age-related macular degeneration of the eye.
Recommended Intake
The Food & Nutrition Board at the Institute of Medicine of the National Academies established adequate daily dietary intake allowances for zinc. They are listed below in milligrams (mg) per day.
| Age | Males & Females | Pregnant | Lactating |
|---|---|---|---|
| 0-12 months | 2-3 mg | ||
| 1–3 years | 3 mg | ||
| 4–8 years | 5 mg | ||
| 9–13 years | 8 mg | ||
| 14–18 years | 9 to 11 mg | 13 mg | 14 mg |
| 19 years old or older | 8 to 11 mg | 11 mg | 12 mg |
Sources of Zinc
Many foods have zinc. Most people can get enough zinc by eating a variety of foods including red meat, poultry, oysters and other seafood, and fortified breakfast cereals. Beans, nuts, whole grains, and dairy products also contain some zinc.
