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Zinc
is a mineral which exists in all human body cells and is important for
proper growth process,
hormonal activity, sexual systems
functioning,
immune system resistance to infections and healing of
wounds and general
health. Zinc deficiency can
cause changes in the
sense of taste, skin
problems, hair loss and
fatigue.
Some argue that taking zinc tablets can vaccinate
against colds and
flu, this argument has not yet
scientific proved.
Main nutritional sources for zinc are meat dishes.
Zinc
supply for vegetarians comes from sources such as:
legumes and
beans,
soy, nuts and whole grains, although the fiber of these foods may
interfere with zinc absorption.
Recommended Dietary Allowances (RDAs) for Zinc in
mg:
| Age |
Male |
Female |
| up to 6 months |
2 |
2 |
| up to 3 years |
3 |
3 |
| 4-8 years |
5 |
5 |
| 9-13 years |
8 |
8 |
| 14-18 years |
11 |
9 |
| 19 and over |
11 |
8 |
Vegeterian food sources of Zinc:
| Resource |
mg per
serving |
% Daily value |
| Fortified breakfast
cereals |
as specified on the outer
packaging |
| Baked beans, canned, ½ cup |
1.7 |
11 |
| Cashews, dry roasted, 1 ounce |
1.6 |
11 |
| Raisin bran, ¾ cup |
1.3 |
9 |
| Chickpeas, ½ cup |
1.3 |
9 |
| Almonds, dry roasted, 1 ounce |
1.0 |
7 |
| Kidney beans, cooked, ½ cup |
0.8 |
5 |
| Peas, boiled, ½ cup |
0.8 |
5 |
| Oatmeal, instant, 1 packet |
0.8 |
5 |
* 1 cup = 8 oz
Vegetarians should consider Zinc as a dietary supplemnet for
their better health.
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