Although we need a very little amount of Zinc but to maintain our body health and growth, the role of Zinc started before our birth. Our body absorb 20 to 30 percent zinc from our diet through small intestine. Normal Zinc level in our red blood cells is 0.7 milligrams/100 milliliters and in 0.1 milligrams/100 milliliters. Zinc is very much important for the health of skin, hair and height. It also plays an important role to treat infections and protect our body from viral diseases. Daily intake 30 mg Zinc has magical effects to treat teenage acne or pimple problem. Zinc deficiency can cause anemia, skin problems and increase prostate glands. An increase in zinc level in our body can cause asthma, fever, headache, excessive mucus and cough.
Daily Recommendation
Male & Female 10 to 15 milligrams
Children 10 milligrams
Infants 3 milligrams
Best Food Sources for Zinc Food
Whole grains, dry fruits and nuts are the best source to get zinc. Fruits and vegetables have lower Zinc quantity. Here we have a food list for you with zinc level per 100 grams. Zinc Food List
Almonds | 3.5 mg |
Beet | 0.9 mg |
Bitter Gourd | 0.4 mg |
Cashew nuts | 5.9 mg |
Carrot | 0.3 mg |
Chickpeas | 6.1 mg |
Dried Coconut | 5.0 mg |
Dried Corn | 2.8 mg |
French Beans | 0.4 mg |
Mung Bean | 2.8 mg |
Onion | 0.4 mg |
Peanut | 3.9 mg |
Peas | 2.3 mg |
Potatoes | 0.5 mg |
Pursulane (Lobia) | 4.5 mg |
Seafood | 78.6 mg |
Sesame Seeds | 4.4 mg |
Spinach | 0.3 mg |
Walnut | 3.2 mg |
