What does zinc do for your body? First off, it helps the body guard against infections and repair wounds. It is absolutely essential for growth and brain development in infants and children. It aids your taste buds and functions in sperm production and fetal development. Hundreds of different enzymes in your body depend on zinc to them do their work. For example, zinc is needed for maintaining insulin, yet it also helps red blood cells dispose of carbon dioxide.
What happens without zinc? With so many functions depending on the metal, zinc deficiency leads to a rather lengthy list of complications ranging from skin rashes, hair loss, and decreased senses of taste and smell, to delayed fetal development, nerve damage, and birth defects. Taking in low amounts of zinc as an adolescent can pose a risk of developing osteoporosis in later life.
What is the daily requirement? The recommended dosage is 15 mg per day for adult males and 12 mg per day for adult females. If you are a healthy adult eating a wide variety of foods, you probably are getting the right amount. If you are on a restrictive diet, like many vegetarians, you may not be taking in the requirement.
What food sources are best for meeting the daily zinc requirement? The body more efficiently absorbs zinc from animal sources that from plant sources- up to several times as much. This is because plants contain phytates, compounds which are unabsorbable yet bind to minerals. The richest common source of dietary zinc is red meat, beef, and lamb. Other excellent sources are eggs, poultry, and seafood, especially oysters which have more natural zinc that any other single food source.
Now that we know the common sources zinc is found and how much you should take in, you are probably wondering how you can possibly be getting enough within your vegetarian diet. Well, with a little extra planning, or at least some knowledge of this important mineral, you can take steps to increase your appropriate zinc intake.
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