Zinc Levels in the Body
What is Zinc?
Zinc is an essential mineral which:
- Maintain the structural integrity of proteins
- Regulate gene expression (DNA)
- The major component in many enzymes including alcohol processing enzymes
- Supports growth and development during pregnancy, childhood and adolescence
- An important component in wound healing and skin health
- Essential for immune function, thyroid function
- Used in senses of taste and smell
Diseases commonly caused by low zinc may include: hair loss, diarrhoea, delayed sexual development, loss of appetite, immune insufficiency, poor wound healing
RDI
Age | Male Recommended intake | Female Recommended intake | Pregnancy (P) + Lactation (L) |
0-6m | 2mg (adequate intake) | 2mg (adequate intake) | |
7-12m | 3mg | 3mg | |
1-3yr | 3mg | 3mg | |
4-8yr | 4mg | 4mg | |
9-13yr | 6mg | 6mg | |
14-18yr | 13mg | 7mg | 10mg (P) 11mg (L) |
19+ yr | 14mg | 8mg | 11mg (P) 12mg (L) |
Sources of Zinc (vegetarian)
- Pumpkin seeds roasted, 30g = 2.2mg
- Shiitake mushrooms, 1 cup cooked = 2mg
- Lentils, 1 cup cooked = 2.5mg
- Chickpeas, 100g = 1.5mg
- Cheddar cheese, 45g = 1.5mg
- Oats (rolled), 1 cup = 1.5mg
- Peanuts, 30g = 0.8mg
- Egg, 1 egg = 0.6mg
Sources of Zinc (non-vegetarian)
Main sources from meat/fish/poultry
- Oysters, 85g = 32mg
- Beef sirloin, 85g = 3.8mg
- Crab, 85g = 3.2mg
- Sardines (canned), 85g = 1.1mg
Meal options
Please refer to the specialised diet made by our expert clinical nutritionist Jess Kramer.
Here is the link to the meal plan specialised in foods high in Zinc levels : https://drive.google.com/file/d/1Yr0q0NrJbQRIVt2b3Ud2WS3CNUqscEhB/view?usp=sharing
Fun Facts
- Zinc and iron compete for absorption, so separate your supplements if taking both
- High doses of zinc may cause copper deficiency
- 85% zinc is found in skeletal muscle and bone
- Zinc is best taken after a meal, as you may feel nauseas when taking on an empty stomachs