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
cell growth
building proteins
healing damaged tissue
supporting a healthy immune system
HOW MUCH?
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.
WHICH FOODS?
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!
Reference:
Harvard T.H. Chan Staff. Zinc. Harvard University.
Until Next Time,
Your RD Fuel Good Experts🍍