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Zinc Health Benefits, Food Sources & Daily Intake

Discover the essential mineral zinc, its incredible health benefits, daily recommended intake, and the best food sources for optimal health.
  • Written by: Tweaksly Staff
  • 6 Min. Read
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Zinc is an essential mineral that your body needs to function properly. Although it is required in small amounts, zinc plays a major role in supporting your immune system, promoting wound healing, and even enhancing your sense of taste and smell. But how much zinc do you really need? And more importantly, how can you ensure you get enough through your diet?

This guide will cover everything you need to know about zinc, including its health benefits, daily recommended intake, best food sources, and the risks of deficiency or excessive intake.

What Is Zinc?

Zinc is a trace mineral, which means your body only needs a small amount of it. Nevertheless, it is involved in over 300 enzymatic reactions, making it essential for overall health. This mineral supports immune function, helps with protein synthesis, and plays a role in DNA production and cell division.

But that’s not all. Zinc is also crucial for maintaining healthy skin, speeding up wound healing, and ensuring proper taste and smell functions. Because your body cannot store zinc, you need a steady supply through your diet.

Why Zinc Is Important for Your Body

This mineral plays a vital role in maintaining your overall health. But what exactly makes zinc so important? Understanding specific functions can help you see why it deserves a place in your daily diet.

Key Roles of Zinc in Your Body

  • Supports Immune Function: It helps activate immune cells, enabling your body to fight off infections more effectively.
  • Aids in Wound Healing: This mineral speeds up skin repair and reduces inflammation, making it crucial for recovery.
  • Enhances Taste and Smell: It is necessary for your taste and smell receptors to function properly, which means a deficiency can dull these senses.
  • Promotes Healthy Growth: Especially important for children and teenagers, zinc supports proper growth and development.
  • Protects Eye Health:  It’s a key component in maintaining vision and may reduce the risk of age-related macular degeneration (AMD).


Simply put, this trace mineral is involved in hundreds of biological processes. Getting enough through your diet is essential for maintaining good health.

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Daily Recommended Intake of Zinc

The amount of zinc you need each day depends on your age, gender, and life stage. According to the National Institutes of Health (NIH)1, here are the recommended daily intake levels:

  • Infants (0-6 months): 2 mg per day
  • Children (1-3 years): 3 mg per day
  • Children (4-8 years): 5 mg per day
  • Children (9-13 years): 8 mg per day
  • Teen Boys (14-18 years): 11 mg per day
  • Teen Girls (14-18 years): 9 mg per day
  • Adult Men: 11 mg per day
  • Adult Women: 8 mg per day
  • Pregnant Women: 11 mg per day
  • Breastfeeding Women: 12 mg per day


These recommendations are general guidelines. Your individual needs may vary depending on factors such as health conditions, diet, or lifestyle.

Best Food Sources of Zinc

Getting enough zinc through your diet is relatively easy if you know which foods are rich in this mineral. Fortunately, both animal and plant-based foods can provide this mineral, making it accessible for everyone. Some top food sources include: 

  • Oysters: The richest natural source, offering 32 mg per 6 oysters.
  • Beef and Lamb: Red meat is an excellent source, with 4.8 mg per 3-ounce serving.
  • Pumpkin Seeds: A great plant-based option, providing 2.2 mg per ounce.
  • Chickpeas: Each cup contains around 1.3 mg.
  • Cashews: A convenient snack that offers 1.6 mg per ounce.
  • Yogurt: One cup of plain yogurt provides around 1.3 mg.
  • Dark Chocolate: Although a treat, it can contain 3.3 mg per 3.5 ounces.

Signs of Zinc Deficiency

Deficiency can occur when you do not consume enough zinc through your diet. However, it can also result from poor absorption due to digestive disorders or certain medications. In severe cases, deficiency can weaken your immune system and slow down wound healing.

  • Frequent Infections: A weakened immune system makes you more susceptible.
  • Delayed Wound Healing: Cuts or sores may take longer to heal.
  • Hair Loss: Low levels can contribute to thinning hair.
  • Loss of Taste or Smell: Zinc is essential for these senses.
  • Skin Problems: Dry, flaky skin or acne may be linked to low zinc.


If you suspect you are deficient, it is important to consult your healthcare provider. Blood tests can help confirm your levels.

Who Is at Risk of Zinc Deficiency?

Certain groups of people are more likely to experience a deficiency. For instance, vegetarians may struggle to get enough because plant-based foods contain phytates, which reduce zinc absorption. Others who are at risk are:

  • Pregnant and Breastfeeding Women: Increased needs may lead to deficiency.
  • Vegetarians and Vegans: Plant-based diets are lower in zinc.
  • Older Adults: Absorption may decrease with age.
  • People with Digestive Disorders: Conditions like Crohn’s disease or celiac disease can reduce absorption.


If you are in one of these groups, consider discussing your intake with your healthcare provider

Risks of Excessive Zinc Intake

While this mineral is essential for good health, taking too much can be harmful. Excessive intake, especially from supplements, can cause a range of health problems. According to the NIH1, the upper limit for intake for adults is 40 mg per day.

Consuming too much zinc can cause some of the following symptoms:

  • Nausea or Vomiting: Often the first sign of excess zinc.
  • Stomach Cramps: Discomfort may occur within a few hours.
  • Diarrhea: A common side effect of high zinc levels.
  • Headaches: Excess zinc can trigger migraines in some people.
  • Reduced Copper Absorption: Zinc can interfere with copper absorption, leading to deficiency.


It is best to get your zinc from food whenever possible and only use supplements under the guidance of a healthcare provider.

Conclusion

In summary, zinc is an essential mineral that supports many critical functions in your body, from boosting your immune system to promoting healthy skin. However, balance is key. While getting enough of this mineral is important, taking too much can be harmful.

If you are deficient in this mineral, are you ready to boost your intake?

Focus on a balanced diet that includes zinc-rich foods like oysters, pumpkin seeds, and yogurt. But what if you struggle to get enough from food alone? In that case, a high-quality zinc supplement can help fill the gap.

Looking for the best zinc supplements? Check out our in-depth guide on the top supplements for optimal health here. 

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References:

  1. National Institutes of Health (NIH). (2022, September 28). Zinc Fact Sheet for Health Professionals. Retrieved from National Institutes of Health (NIH): https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/