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?
