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Zinc: Discover Why it is a Mighty Micronutrient that you NEED!


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🍍


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