Health Benefits and Sources Of Zinc

Estimated Amounts Needed

• Men need 15 mgs/day.


• Women should get 12 mg/day.


• Children need 10 to 15 mg/day.


• Vegetarians need about 50 percent more zinc in their diet than meat eaters.

Benefits/Deficiency Symptoms

• This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.


• Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.

Fruit Sources

• Most fruits contain a small amount of zinc, but the following have a significant amount:


• Avocado


• Blackberries


• Pomegranate


• Raspberries

Vegetable Sources

• Amaranth leaves


• Brussels Sprouts


• Corn


• French Beans


• Lima Beans


• Okra


• Peas


• Potatoes


• Pumpkin

Nut/Seed/Grain Sources 

• Most nuts have some zinc, but these have a significant amount:


• Buckwheat


• Cashews


• Oats


• Rye


• Sunflower Seeds


• Wheat - Durum


• Wheat - Hard Red


• Wheat - Hard White