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Guys' VersionZinc
Remember
- Zinc is important for your immune system.
- Your body can't make zinc so you need to get it through your diet.
- Teenage girls need about 8-9mg of zinc every day.
What is zinc?
Zinc is an essential mineral that is important for your immune system, wound healing, normal growth and development, your sense of taste and smell, and protein and DNA synthesis.
How much zinc do I need?
Zinc is an essential mineral, which means that your body cannot make it on it's own, so you must get it through your diet. The amount of zinc you need daily, or the recommended dietary allowance (RDA), depends on your age and gender. Females age 9 to 13 years old need 8 milligrams of zinc each day. Females age 14 to 18 years old need 9 milligrams each day.
What are some good sources of zinc?
Oysters are the best source of zinc, but red meat and poultry are the most commonly eaten sources of zinc. Zinc is also found in:
- Dairy products
- Fortified breakfast cereals
- Legumes
- Meat, poultry, and shellfish
- Soy foods
- Whole grains
Listed below are some foods rich in zinc.
| Food |
Serving | Milligrams (mg) of zinc per serving |
| Dairy Foods | ||
| Cheddar Cheese | 1 ounce | 0.9 |
| Cow's Milk | 1 cup | 1.0 |
| Ricotta Cheese | ½ cup | 1.7 |
| Yogurt | 1 cup | 1.8 |
| Grains and Cereals | ||
| Brown rice | 1 cup | 1.2 |
| Buckwheat | ½ cup | 2.0 |
| Cheerios® | ¾ cup | 3.5 |
| Life® | ¾ cup | 4.1 |
| Wheat germ | 2 tbsp | 1.8 |
| Legumes | ||
| Chickpeas | ½ cup | 1.3 |
| Lentils | ½ cup | 1.3 |
| Lima beans | ½ cup | 0.8 |
| Meat, Poultry, and Shellfish | ||
| Chicken breast | 3 ounces | 0.9 |
| Hamburger, lean | 3 ounces | 5.4 |
| Shrimp | 3 ounces | 1.3 |
| Sirloin steak | 3 ounces | 4.5 |
| Turkey, dark meat | 3 ounces | 3.8 |
| Oysters | 6 oysters | 15.6 |
| Soy Foods | ||
| Soynuts | ½ cup | 1.5 |
| Soybeans | ½ cup | 1.3 |
| Tempeh | ½ cup | 1.0 |
| Textured vegetable protein (TVP) | ½ cup | 0.8 |
| Tofu | ½ cup | 1.0 |
Remember: Try to include zinc rich foods in your day. Your immune system will thank you!
Updated: 4/23/2009
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