After last week’s nutrition for better eye health topics, we are going to circle back and explain why zinc is essential to our diets. ⬇️
Zinc is the carrier of vitamin A in the body, making this mineral mighty to our health. For more reference on what the function of vitamin A consists of, visit last week’s blog article and instagram post “nutrition tips for healthier eyes”.
Zinc is a micronutrient, trace mineral to be more specific, which means that we don’t need large amounts of it in our diet. However, zinc functions as a catalyst to over 100 enzymatic reactions in the body, so we still NEED zinc!
In addition, zinc contributes to:
the development of DNA
healing damaged tissue
supporting a healthy immune system
In those over 19 years old, the RDA for zinc:
11mg/day for men
8 mg/day for women (more needed during lactation)
*Individuals should not exceed 40 mg/day. However, its micronutrient nature means that anyone considering supplementation should consult with a Registered Dietitian before doing so.
Meat, poultry, and seafood contain the highest concentrations of zinc.
Plant sources include: legumes, nuts, seeds, whole grains, and a variety of vegetables.
However, most plants contain a component, phytates, that lower zinc absorption, so it is vital to consult with a Registered Dietitian to understand exactly what your personal needs are.
For more ways to incorporate zinc into your diet, stay tuned for our Thursday blog post!
Harvard T.H. Chan Staff. Zinc. Harvard University.
Until Next Time,
Your RD Fuel Good Experts🍍