What Food Provide Zinc

What Food Provide Zinc

What food provide Zinc ?

Zinc is found in a wide variety of food. Oysters contain more zinc per serving than any other food. Other sources includes beans, nuts, certain seafood, whole grains, fortified breakfast cereals and dairy products. Zinc absorption is greater from a diet high in animal protein than a diet rich in plant proteins. So, it is important for vegetarians to eat plenty of food that is rich in this vital mineral.

Only 20% of the zinc present in the diet is actually absorbed by the body. Dietary fibre and phytic acid, found in bran, wholegrain cereals, pulses and nuts, inhibit zinc absorption. Phytic acid forms a highly insoluble complex with zinc, which the body cannot absorb. However, cooking processes can reduce the adverse effect of both phytic acid and dietary fibre on Zinc absorption. Baking can destroy over half the phytic acid in whole meal breed.

Zinc is lost via the faeces, urine, hair, skin, sweat, semen and also menstruation.

The Reference Daily Intake (RDI) of Zinc

The RDI (Reference Daily Intake) or DV (Daily Values) for Zinc is 15mg. Higher doses are usually reserved for specific complaints.

Zinc deficiency

Zinc deficiency most often occurs when zinc intake is inadequate or poorly absorbed, when there is increased losses of Zinc from the body, or when the body's requirement for zinc increases. Signs of Zinc deficiency include growth retardation, hair loss, diarrhoea, delayed sexual maturation and impotence, eye and skin lesions and loss of appetite. There is also evidence of weight loss, delayed healing of wound, taste abnormalities and occurrence of mental lethargy.

Zinc over dosage

Long-term used of more than 100mg a day has been shown to impair immunity and lower level of HDL (good) cholesterol, larger doses (more than 200mg a day) can cause nausea, vomiting and diarrhea.

Subscribe to our Newsletter

FREE Bodybuilding Tips and Advice



Get your Bodybuilding Supplements at discounted price

More Bodybuilding Supplement Info and Advice

Copyright 101 BodyBuilding All rights Reserved. Sitemap

All Trademarks are the property of their respective owners.

Contact Us | Terms of Use | Privacy Policy