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Zinc



Zinc


Zinc Dietary intake

Foods & spices containing zinc
In the U.S., the Recommended Dietary Allowance (RDA) is 8 mg/day 
for women and 11 mg/day for men.[159] Median intake in the U.S. 
around 2000 was 9 mg/day for women and 14 mg/day in men.[160] 
Red meats, especially beef, lamb and liver have some of the highest 
concentrations of zinc in food.[143]

The concentration of zinc in plants varies based on levels of the element
in soil. When there is adequate zinc in the soil, the food plants that 
contain the most zinc are wheat (germ and bran) and various seeds 
(sesame, poppy, alfalfa, celery, mustard).[161] Zinc is also found in 
beans, nuts, almonds, whole grains, pumpkin seeds, sunflower seeds 
and blackcurrant.[162]

Other sources include fortified food and dietary supplements, which
come in various forms. A 1998 review concluded that zinc oxide, one 
of the most common supplements in the United States, and zinc 
carbonate are nearly insoluble and poorly absorbed in the body.[163] 
This review cited studies which found low plasma zinc concentrations 
after zinc oxide and zinc carbonate were consumed compared with 
those seen after consumption of zinc acetate and sulfate salts.[163] 
However, harmful excessive supplementation is a problem among 
the relatively affluent, and should probably not exceed 20 mg/day 
in healthy people,[164] although the U.S. National Research 
Council set a Tolerable Upper Intake of 40 mg/day.[165]

For fortification, however, a 2003 review recommended zinc oxide
in cereals as cheap, stable, and as easily absorbed as more 
expensive forms.[166] A 2005 study found that various compounds 
of zinc, including oxide and sulfate, did not show statistically 
significant differences in absorption when added as fortificants to 
maize tortillas.[167] A 1987 study found that zinc picolinate was 
better absorbed than zinc gluconate or zinc citrate.[168] However, 
a study published in 2008 determined that zinc glycinate is the 
best absorbed of the four dietary supplement types available.



North Dakota | Holistic Medicine Providers by City

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