and influences the release of hormones and the trans-
mission of nerve impulses.
Additionally, zinc has the following functions:It is required for vision, taste, and smell.
It maintains healthy a healthyconnective tissue in skin.
It helps tissue repair after burns and wound healing.
It is needed for bone growth.
It promotes the production of healthy white blood
cells and antibodies, important components of the
body’s immune system.
It is involved in the metabolism of carbohydrates,
proteins and phosphorus.
It is involved in the production of insulin in the
pancreas.
Recent research reports indicate that zinc has
been found to play a role in cell death (apoptosis)
with implications for growth and development, as
well as a number of chronic diseases. Zinc is also
actively taken up by synaptic vesicles that store the
neurotransmitters released by nerve cells, suggesting a
new role in neuronal activity and memory.DescriptionZinc is found in the body in a form bound to
proteins within cells, especially in the nucleus, and cell
membranes. The adult body contains about 1.5–2.5 g
of zinc bound to various proteins. They occur in speci-
alized areas of the brain that produce the chemical
substances that can send messages from one nerve cell
to another (neurotransmitters). Zinc is also found in
the pancreas, adrenal gland, bones, liver,prostateand
in the reproductive organs. Most of the zinc (75–88%)
in blood is found in a red blood cell metalloenzyme
called carbonic anhydrase. In the plasma, zinc is bound
to proteins such as alpha-2-macroglobulin, albumin,
transferrin and ceruloplasmin.
Zinc is found in a wide variety of foods. Oysters are
the richest zinc source per serving, but since they are not
consumed regularly in the American diet, red meat and
poultry provide the majority of dietary zinc. Other good
zinc sources include beans, nuts, certain seafood, whole
grains, fortified breakfast cereals, and dairy products.
Zinc absorption is more efficient from a diet high in
animalproteinthan a diet rich in plant proteins. Phy-
tates, which are found in whole grain breads, cereals,
legumes and other products, are believed to decrease
zinc absorption. Some good food sources of zinc
include (per 1oz–serving or as indicated):
oysters, 6 medium (16 mg)
beef shank, lean (3 mg)
beef chuck, lean (2.7 mg)
beef tenderloin, lean (1.6 mg)
pork shoulder, lean (1.4 mg)
beef, eye of round, lean (1.3 mg)
pork tenderloin, lean (0.8 mg)
chicken leg, meat only (0.9 mg)
chicken breast, meat only (0.9 mg)
yogurt, plain, low fat (2.2 mg per cup)
baked beans, canned with pork (0.6 mg)
cashews, dry roasted, no salt (1.6 mg)
pecans, dry roasted, no salt (1.4 mg)
chickpeas, canned (2.6 mg per cup)
mixed nuts, dry roasted, no salt (1.1 mg)ZincRecommended Dietary
Age Allowance (mg)
Children 0–6 mos. 3
Children 7–12 mos. 3
Children 1–3 yrs. 3
Children 4–8 yrs. 5
Children 9–13 yrs. 8
Boys 14–18 yrs. 11
Girls 14–18 yrs 9
Men 19 yrs. 11
Women 19 yrs. 8
Pregnant women 13
Breastfeeding women 14
Food Zinc (mg)
Oysters, 6 med. 16
Beef shank, lean, 1 oz. 3
Beef chuck, lean, 1 oz. 2.7
Chickpeas, canned, 1 cup 2.6
Yogurt, plain, low fat, 1 cup 2.2
Milk, 1 cup 1.8
Beans, kidney, California red, 1 cup 1.6
Beef tenderloin, lean, 1 oz. 1.6
Cashews, dry roasted, no salt, 1 oz. 1.6
Peas, green, frozen, 1 cup 1.6
Pecans, dry roasted, no salt, 1.oz 1.4
Pork shoulder, lean, 1 oz. 1.4
Beef, eye of round, lean, 1 oz. 1.3
Cheese, Swiss, 1 oz. 1.1
Nuts, mixed, dry roasted, no salt, 1 oz. 1.1
Almonds, dry roasted, no salt, 1 oz. 1.0
Walnuts, black, dried, 1 oz. 1.0
Cheese, cheddar, 1 oz. 0.9
Cheese, mozzarella, part skim, 1 oz. 0.9
Chicken breast, meat only, 1 oz. 0.9
Chicken leg, meat only, 1 oz. 0.9
Oatmeal, instant, low salt, 1 packet 0.8
Pork tenderloin, lean, 1 oz. 0.8
Beans, baked, canned with pork, 1 oz. 0.6
Flounder, sole, 1 oz. 0.2
mg milligram(Illustration by GGS Information Services/Thomson Gale.)
Zinc