Zinc:

A Guide for Teens

 

What is zinc?

Zinc is a mineral that is important for your immune system and skin.

 

How much zinc do I need?

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?

Zinc is 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 of zinc per serving
Dairy Foods
Cheddar cheese	1 ounce	0.9
Cow's milk	1 cup	1.0
Ricotta cheese	1/2 cup	1.7
Yogurt	1 cup	1.8
Grains and cereals
Brown Rice	1 cup	1.2
Buckwheat	1/2 cup	2.0
Cheerios cereal	3/4 cup	3.5
Life cereal	3/4 cup	4.1
Wheat germ	2 tbsp.	1.8
Legumes
Chickpeas	1/2 cup	1.3
Lentils	1/2 cup	1.3
Lima beans	1/2 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
Soyfoods
Soynuts	1/2 cup	1.5
Soybeans	1/2 cup	1.3
Tempeh	1/2 cup	1.0
Textured vegetable protein	1/2 cup	0.8
Tofu	1/2 cup	1.0
Vegetables
Baked potato	6 ounces	0.6
Corn	1/2 cup	0.4
Peas	1/2 cup	0.9

 

 

Remember: Try to include zinc rich foods in your day. Your immune system will thank you!

Written by the Center for Young Women's Health Staff

 

Updated:9/21/2005

 

Related Information:

• Dark Green Leafy Vegetables
• How to Be a Healthy Vegetarian
• What are Legumes?
• What is Soy?
• Related Links
  

 

 

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