Zinc RDA, Benefits and Sources

It is an antioxidant nutrient necessary for protein synthesis, wound healing and vital for the development of the reproductive organs, prostate functions and male hormone activity. It is necessary for a healthy immune system, and is also of use in fighting skin problems such as acne, boils and sore throats. It maintains the body's alkaline balance and helps in normal tissue function. Zinc also aids in the digestion and metabolism of phosphorus.
Deficiency of Zinc may cause:
delayed sexual maturity
prolonged healing wounds
white spots on finger nails
retarded growth
stretch marks
fatigue
decreased alertness
susceptibility to infections

Zinc RDA

children 1-3 yrs RDA=3mg
children 4-8 yrs RDA=5mg
children 9-13 yrs RDA=8mg
Males 14-70+ yrs RDA=11mg
Females 14-70+ yrs RDA=8mg
Pregnancy 19-50 yrs RDA=11mg
Lactation 19-50 yrs RDA=12mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Zinc Rich Foods

meat,poultry,fish,nuts,eggs,fish, poultry, meat,

We have also sorted our nutrition database by zinc rich foods. So you can easily see how much zinc is contained in different foods.

You can also search through our database using the search box below or browse by category the zinc rich foods.

Search for zinc content in Food   enter food

zinc in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups