Zinc

What is Zinc? 

Zinc is an essential mineral that plays numerous important roles in the body.

Why do we need Zinc?

• To process carbohydrates, fats & protein in food.
• Aids wound healing.
• Supports the functioning of the immune system.

3 Foods Richest in Zinc:

1. Pumpkin Seeds
2. Steak
3. Oats

Daily Recommended Intake:

For adults, the recommended daily allowance (RDA) of Zinc is dependent on gender:

• 9.5mg/day for men
• 7 mg/day for women 

Practical Examples:

• Steak (90g) = 3.8mg of Zinc.
• Pumpkin seeds (30g) = 2.2mg of Zinc.
• Oats (1 cup) = 2.3mg of Zinc. 
• Greek yoghurt (170g) = 1mg of Zinc.

Symptoms of Zinc Deficiency:

• Hair Loss.
• Skin Changes: more prone to developing conditions such as eczema or dermatitis.
• Slow Healing: Wounds may take longer to heal and may be more prone to infection.
• Impaired Appetite.

Download this factsheet – Zinc Factsheet

Want to ensure you’re getting enough Zinc in your day? Check out our FREE MEAL PLAN:

Zinc – Daily Meal Plan

Check out our signature Zinc recipe here – Steak with Cheesy Roasted Veg