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May 24, 2021, 6:17 p.m. by Karuwaki Speaks ( 410 views)

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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.

5 Types of Food to Limit | Avoid |  Karuwaki Speaks

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
5 Types of Food to Limit | Avoid |  Karuwaki Speaks

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
5 Types of Food to Limit | Avoid |  Karuwaki Speaks

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
5 Types of Food to Limit | Avoid |  Karuwaki Speaks

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.

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