Zinc
Zinc 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.
Most fruits, nuts and legumes have some zinc.
Nutrient – Daily Amount 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.
| Fruit Sources | Vegetable Sources |
Nut/Grain Sources |
Meat/Protein Sources |
Legume Sources |
| Avocado | Amaranth leaves | Buckwheat | Beef | Adzuki Beans |
| Blackberries | Asparagus | Cashews | Cheddar Cheese | Black Beans |
| Dates | Bamboo Shoots | Oats | Chicken Breast | Black Eye Peas |
| Loganberries | Brussels Sprouts | Pine Nuts/Pignolias | Chicken (dark meat) | Fava Beans |
| Pomegranate | Corn | Pumpkin Seeds | Eggs | Edamame |
| Raspberries | French Beans | Rye | Catfish | Garbanzo Beans |
| Lima Beans | Sunflower Seeds | Herring | Kidney Beans | |
| Okra | Wheat-Durum | Sardines | Navy Beans | |
| Peas | Wheat-Hard Red | Lamb | Soy Beans | |
| Potatoes | Wheat-Hard White | Pork | Split Peas | |
| Pumpkin | Soy Beans | White Beans | ||
| Spirulina | Turkey Breast | Winged Beans | ||
| Swiss Chard | Turkey Bacon | |||
| Veal | ||||
| Yogurt | ||||
| Turkey Leg | ||||
| Low fat Yogurt | ||||
| Roast Duck | ||||
| Hamburger | ||||
| Bacon | ||||
| Beef Sausage | ||||
| Beef Jerky | ||||
| Hot Dog (Beef) | ||||
| Ground Turkey | ||||
| Ground Chicken |
