This trace mineral has many vital roles in the body. It is a critical component of many enzymes and hormones, and it assists in immune function and growth and development. It’s also an important part of male sperm. Among the many consequences of zinc deficiency are retarded growth development, diarrhea, more frequent infections than usual, slow wound healing and impaired thyroid gland activity. Pregnant women, young girls, vegetarian women and elderly women are at greatest risk for short-changing their body of this mineral.

ZINC FOR WOMEN Photo Gallery

Recommended Dietary Allowance (RDA) of

Zinc for Females


4-8 years g m 5

9-13 years g m

14-18 years 9 mg

19-50 years 8 mg

51+ years 8 mg

Pregnancy 11 mg

Breastfeeding 12 mg

Reprinted with permission from Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc, Copyright © 2001 by the National Academy of Sciences. Courtesy of the National Academy Press, Washington, D.C.


Beef, cooked, 3 oz (90 g) 4.5 mg

Chicken, cooked, 3 oz (90 g) 1.5 mg

Turkey, cooked, 3 oz (90 g) 1.0 mg

Lamb, cooked, 3 oz (90 g) 1.0 mg

Pork, cooked, 3 oz (90 g) 2.3 mg

Crab, king, cooked, 3 oz (90 g) 6.8 mg

Oysters, eastern, 3 oz (90 g) 150 mg

Milk, 1 cup (250 ml) 1.0 mg

Cheddar cheese, 1 oz (30 g) 0.9 mg

Yogurt, 3/4 cup (175 ml) 1.4 mg

Egg, 1 whole 0.5 mg

Bran flakes, 3/4 cup (175 ml) 1.2-3.7 mg

Wheat germ, 2 tbsp (30 ml) 2.3 mg

Baked beans, 1 cup (250 ml) 4.0-7.2 mg

Black beans, cooked, 1 cup (250 ml) 3.6 mg

Garbanzo beans, cooked, 1 cup (250 ml) 5.0 mg

Lima beans, 1/2 cup (125 ml) 1.9 mg

Lentils, cooked, 1 cup (250 ml) 5.0 mg

Soybeans, cooked, 1 cup (250 ml) 2.0 mg

Soy/rice beverages, fortified, 1 cup (250 ml) 1.0 mg

Tofu, 1/2 cup (125 ml) 2.0 mg

Veggie burger, 1 1.1-5.5 mg

Green peas, 1/2 cup (125 ml) 1.0 mg

Cashews, 1/4 cup (60 ml) 1.9 mg

Pumpkin seeds, 1/4 cup (60 ml) 2.6 mg

Sunflower seeds, 1/4 cup (60 ml) 1.8 mg

Nutrient Values of Some Common Foods, Health Canada, Ottawa, 1999.

Zinc Supplements

Your diet plus a good multivitamin and mineral supplement will give you all the zinc you need to stay healthy. Most multivitamin and mineral formulas provide 10 to 20 milligrams. Separate zinc supplements are rarely appropriate. Too much zinc has toxic effects: consuming amounts greater than 50 milligrams per day can depress your immune system, making you more susceptible to infection. Do not exceed 40 milligrams per day.

Post tags, Essential nutrients, Health, Magnesium in biology, Nutrient, Nutrition, Vitamins.

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