Zinc deficiency is not a
problem in NZ, but I still think that people should be aware of zinc, its
functions and good sources of it. Zinc is needed by the body for growth,
neurobehavioural development, immune and sensory function, and reproduction.
Being deficient in zinc can lead to impaired growth, underdevelopment of the
genitals, dermatitis, diarrhea, and impaired immunity.
According to the Ministry
of Health, the RDI (recommended daily intake) for zinc for 19-50 year old women is 8mg, 12mg for 19-30
year old men, and 14mg for 31-50 year old men. Zinc is found in a large range
of foods including meat, milk and seafood, as well as some nuts (for example,
cashews, peanuts, and almonds). Additionally, meat high in fat is lower in zinc
than leaner cuts of meat because fat contains less zinc. In addition, darker
meat is higher in zinc than lighter meat. Zinc absorption can be hindered by
high consumption of other substances, such as calcium, iron supplements, and
phytates (found in unrefined cereals, legumes, and nuts).
Zinc
contents of common foods
|
Food source |
Zinc content (mg/100g) |
|
Beef |
4.3 |
|
Lamb |
4.0 |
|
Pork |
2.4 |
|
Chicken |
1.1 |
|
Cod |
0.3-0.5 |
|
Mussels |
2.1 |
|
Oysters |
90-200 |
|
Crab |
5.5 |
|
Eggs |
1.3 |
|
Cheese |
0.5-5.3 |
|
Pulses |
0.2-5.0 |
|
Whole meal flour |
2.9 |
|
White flour |
0.6-0.9 |
|
Milk |
0.4 |
|
Yoghurt |
0.5-0.7 |
|
Green leafy veggies |
0.2-0.6 |
|
White rice |
1.8 |
|
Potatoes |
0.2-0.3 |