Eating foods high in zinc on a regular basis will help ensure you get all of this important mineral that your body needs.


Benefits you can get in Zinc:

  • Proper functioning of immune system, digestion of protiens, control of diabetes, improves stress level, energy metabolism, acne and wounds healing.
  • Also, pregnancy, hair care, eczema, weight loss, night blindness, cold, eye care, appetite loss.
  • Promotes growth and sexual maturity.
  • An ideal remedy for fatigue.
  • Zinc also helps in hair growth.
  • When the liver is overtaxed with alcohol or other toxic abuse, zinc helps rebuild immune strength.


Sources of Zinc:

  • Lean Meats
  • Seafood
  • Brazil Nuts
  • Legumes
  • Whole wheat grain
  • Oysters
  • Turnips
  • Peas
  • Oats
  • Almonds
  • Pumpkin seeds
  • Ginger root
  • Pecan nuts
  • Poultry
  • Fish
  • Beans
  • Eggs
  • Crabs
  • Sardines
  • Cheese
  • Liver
  • Milk


Dosages on taking Zinc:

Age RDA (Recommended Dietary Allowance)
Infants birth to 6 months 4 mg/day
7 to 12 months 5 mg/day
1 to 3 years 7 mg/day
4 to 8 years 12 mg/day
9 to 13 years 23 mg/day
14 to 18 years (including pregnancy and lactation) 34 mg/day
adults 19 years and older (including pregnancy and lactation) 40 mg/day


Possible side effects of too much Zinc:

  • Taking more than 100 mg of supplemental zinc daily or taking supplemental zinc for 10 or more years doubles the risk of developing prostate cancer.
  • Also concern that taking large amounts of a multivitamin plus a separate zinc supplement increases the chance of dying from prostate cancer.
  • Taking 450 mg or more of zinc daily can cause problems with blood iron.
  • Single doses of 10-30 grams of zinc can be fatal.
  • Having HIV/AIDS and taking Zinc might shorten your life.
  • Too much of zinc can cause vomiting, diarrhoea, and damage to the kidneys.
  • Can cause loss of iron and copper in the body.


For more information about taking Magnesium, visit list of site below:

Zinc page on eHow
Zinc page on WebMD
Zinc page on Organic Facts
Zinc page on Natural Health Web
Zinc page on Online Vitamins Guide
Zinc page on Office of Dietary Supplements