What does zinc do?
Zinc aids growth, DNA synthesis, and immune function. Zinc is an essential nutrient, meaning that your body can’t produce or store it. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms.
How much do I need?
Th RDA is 11 mg for males and 8 mg for females (11 mg in pregnancy and 12mg in lactation).
What are some good plant food sources of zinc?
Beans, seeds, and nuts are rich in zinc.
| Plant-based food souruces of zinc | serving | %DV OF ZINC |
|---|---|---|
| baked beans | 1/2 cup | 26 |
| dried pumpkin seeds | 1 oz | 20 |
| dry roasted cashews | 1 oz | 15 |
| cooked chickpeas | 1/2 cup | 12 |
| dry roasted almonds | 1 oz | 8 |
| cooked kidney beans | 1/2 cup | 8 |
| cooked green peas | 1/2 cup | 5 |
Are supplements recommended?
Most people meet the RDA of 11 mg for males and 8 mg for females through diet, but older adults, those following restrictive diets, and people with conditions that inhibit zinc absorption may need to supplement. Because high dose zinc supplements can lead to dangerous side effects, it’s important to stick to recommendations and only take supplements when necessary.
Zinc-Rich Foods and Recipes
Chickpea (Garbanzo) Facts
The chickpea, an annual legume, is high in protein.
Chickpea Croquettes Recipe
Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400º F for 12-15 minutes.
Almond Facts
Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…
Cashew Facts
Cashews pack 67% of the daily copper requirement, needed to form red blood cells.
Fruit & Stuff 
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