Zinc is an essential mineral that plays a vital role in many bodily functions. It is involved in the creation of DNA, the growth of cells, the construction of proteins, the healing of damaged tissue, and the support of a healthy immune system. To ensure that your body is getting enough zinc, it is important to understand the recommended daily amount (RDA) for this mineral. The RDA for zinc 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. Unless a medical condition prevents absorption, they should easily reach the recommended daily dose of zinc through diet alone. Meat, poultry, and seafood are all excellent sources of zinc. Plant foods such as legumes and whole grains are also good sources of zinc, but they contain phytates that can bind to the mineral and reduce its absorption. Eating too much red meat, especially fatty meat, has been linked to health problems, but it can provide some essential nutrients, such as zinc.
To get the most out of your meals, keep your portions small and eat lots of green vegetables as a side dish.In addition to eating a balanced diet that includes plenty of zinc-rich foods, there are other ways to ensure that you are getting enough zinc in your diet. Taking a multivitamin or mineral supplement can help you reach the recommended daily amount of zinc. However, it is important to talk to your doctor before taking any supplements. It is also important to note that too much zinc can be harmful. Consuming more than 40 mg per day can lead to nausea, vomiting, and other gastrointestinal problems.
Therefore, it is important to stick to the recommended daily allowance for zinc. By understanding the recommended daily amount of zinc and eating a balanced diet that includes plenty of zinc-rich foods, you can ensure that your body is getting enough of this essential mineral.