Zinc
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Zinc is essential for growth, strong immune systems and healthy pregnancies. Enjoying zinc-rich foods can help you get the zinc you need for good health.
How much zinc do you need?
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Recommended Daily Intake*
|
| LIFE STAGE |
AGE (Years) |
Zinc (mg/day) |
| Infants |
7 months-1 yr. |
3 |
| Children |
1-3
4-8
9-13 |
3
5
8 |
| Boys & Men |
14 plus |
11 |
| Girls |
14-18 |
9 |
| Women |
19 plus |
8 |
| Pregnancy |
14-18
19-50 |
13
11 |
| Breastfeeding |
14-18
19-50 |
14
12 |
|
* Dietary References Intakes, 2002
Some Examples of Foods Which Contain Zinc:
- Oysters
- Most Beef Cuts
Ground Beef
- Baked Beans
- Lentils
- Kidney Beans
- Shrimp
- Cheddar Cheese
- Eggs
- Most Pork Cuts
- Liver (beef, lamb, veal)
Can you have too little zinc?
Although zinc is in many foods, it is better absorbed from animal sources, such as lean meat, than from plants. Phytates in plant foods limit the amount of zinc your body can absorb. Eating meats can also improve the absorption of zinc from plant foods. Keep it simple - enjoy a variety of foods every day from all four food groups in Eating Well with Canada's Food Guide!
Can you have too much zinc?
According to the Dietary Reference Intakes, the Tolerable Upper Intake Levels (UL) depend on your age and gender. For example, the UL for males and females 19-50 years old is 40 mg a day.
More references for zinc.
For more information, visit Nutrition Research.
