Zinc plays a very important role in our body. Our body doesn’t naturally produce zinc, we need to obtain it through our diet or supplements.

Zinc is required for numerous processes in your body, including:

1. •Gene expression
2. •Enzymatic reactions
3. •Immune function
4. •Protein synthesis
5. •DNA synthesis
6. •Wound healing
7. •Growth and development

Health Benefits of Zinc-

1. •Boosts Your Immune System
2. •Accelerates Wound Healing
3. •May Reduce the Risk of Certain Age-Related Diseases
4. •May Help Treat Acne
5. •Decreases Inflammation

Food Sources-

1. •Shellfish: Oysters, crab, mussels, lobster and clams
2. •Meat: Chicken
3. •Poultry: Turkey and chicken
4. •Fish: Flounder, sardines, salmon and sole
5. •Legumes: Chickpeas, lentils, black beans, kidney beans, etc
6. •Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc
7. •Dairy products: Milk, yogurt and cheese
8. •Eggs
9. •Whole grains: Oats, quinoa, brown rice, etc
10. •Certain vegetables: Mushrooms, kale, peas, asparagus and beet greens

Toxicity and Dosage Recommendations

Just as a deficiency in zinc can cause health complications, excessive intake can also lead to negative side effects. In order to avoid overconsumption, stay away from high-dose zinc supplements unless recommended by a doctor.

The recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women.

Pregnant and breastfeeding women should consume 11 and 12 mg per day, respectively. Because high-dose zinc supplements can lead to dangerous side effects, it’s important to stick to recommendations and only take supplements when necessary.