Below is a list of Zinc-rich foods, but firstly, why is Zinc such an important mineral?
Zinc:
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Contributes to normal reproductive development and to the normal structure of skin and normal wound healing
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Contributes to normal reproductive development and to the normal structure of skin and normal wound healing.
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Is necessary for the normal function of the immune system.
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Is a specific Antioxidant mineral that contributes to normal brain function and helps protect cells from the damage caused by excess harmful free radicals
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Facilitates the elimination in part of the toxic metals arsenic, cadmium and mercury. A zinc deficiency facilitates an increase in the absorption of lead
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Stimulates the formation of bones
How much do we need?
An adult male is recommended a daily intake (from all sources) of 18mgs and women (not experiencing pregnancy), 12mg
Dietary Sources of Zinc:
Cereal Grains per 100grms:
Oats, Rye and Wheat contain 3.2 mg, Buckwheat 2.5 mg
Eggs:
The yolk of an egg contains 3.5 mg
Fish per 100grms:
Oysters 150mg, Sardines 3mg, Anchovies 2mg, Haddock & Tuna 2mg, Shrimp 1.5mg
Fruit:
Bananas 0.2mg per 100grms and bilberry contains trace amounts
Herbs:
Ginger contains 6.8 mg per 100grms and chamomile and parsley contain trace amounts
Legumes per 100grms:
Butter beans contain 3.1mg and Green peas 1.6mg
Black beans contain trace amounts
Meats per 100grms:
Liver contains 6.0mg and chicken 2.5 mg
Nuts per 100grms:
Pine-nuts 4mg, Brazil nuts 4mg, Peanuts 3mg, Hazelnuts 2.4mg, Pecans 5.0mg, Walnuts 3.0mg, Almonds 3.1mg, Pistachio nuts 1.3mg
Seeds:
Pumpkin seeds are a valuable source, and Sunflower seeds contain 5.1 mg per 100grms.
Vegetables:
Garlic, turnip, potato, carrot contain around 1mg per 100grms, Fennel contains trace amounts
And to make sure you are covered, our Food-Based Zinc capsule contains 15mg