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What Does Your RDI Look Like: Zinc

When the mineral zinc comes to mind, I mostly link it with fighting colds. While it's true that it helps support a healthy immune system, that's not all zinc does. It's essential for cell division and the synthesis of DNA and protein. It also stimulates 300 enzymes, which are responsible for many of your body's functions. Zinc heals and protects your skin, is needed for proper thyroid functioning, and helps maintain your sense of smell and taste. It also boosts brain activity, improves your mood, and can help alleviate PMS symptoms.

An adult woman over 19 should be getting 8 mg of zinc each day. If she's pregnant, she needs 11 mg, and if she's nursing, then she needs slightly more, 12 mg. Are you getting your RDI? To find out read more.

Food Amount of Zinc
6 medium oysters 76.7 mg
3 oz. beef shanks 8.9 mg
3 oz. crab 6.5 mg
1 roasted chicken leg 2.7 mg
3 oz. pork tenderloin 2.5 mg
3 oz. lobster 2.5 mg
1 oz. pumpkin seeds 2.1 mg
1/2 cup baked beans 1.7 mg
2 tbsp sunflower seeds 1.6 mg
1 oz. dry roasted cashews 1.6 mg
1 cup lowfat yogurt 1.5 mg
1/2 cup chickpeas 1.3 mg
1 oz. Swiss cheese 1.1 mg
1 oz. almonds 1 mg
1 cup milk .9 mg
1/2 roasted chicken breast, no skin .9 mg
1 oz. cheddar or mozzarella cheese .9 mg
1/2 cup kidney beans .8 mg
1/2 cup cooked peas .8 mg
1 packet instant oatmeal .8 mg
2 tbsp hummus .6 mg
3 oz. flounder or sole .5 mg
1 cup Kashi Go Lean Crunch .4 mg
1 miniature box of raisins .1 mg


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Join The Conversation
aimeeb aimeeb 6 years
Good to know!
Spectra Spectra 6 years
I probably eat about 4-5 mg of zinc per day, so I take a supplement for the remainder of it. Too bad I can't get my hands on any decent oysters right now...that's a LOT of zinc!
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