Zinc is essential for normal growth and development, a healthy reproductive system and fertility, healthy foetal development, healthy skin and a strong immune system.

A deficiency of zinc can lead to:

  • increase risk of infections
  • skin lesion
  • hair loss
  • impaired sense of taste and smell
  • low sperm count
  • night blindness
  • retarded growth and sexual development ( during pregnancy and infancy)

The absorption of zinc is affected by the following factors:

  • smoking
  • alcohol

Excessive absorption of zinc can also suppress copper and iron absorption.

Sources of Zinc:

Food / 100g Amount (mg)
Wholemeal 17.0
Calves’ liver 14.2
Poppy seeds 8.5
Raw Oyster (weight including shells) 8.3
Quorn 7.5
Pumpkin seeds 6.6
Pine nuts 6.5
Beefsteak 6.0
Plain cashew nuts 5.9
Sesame seeds 5.3
Parmesan cheese 5.3
Roasted lean lamb leg 5.2
Sunflower seeds 5.1

How Much Mineral You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

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