Vitamin & Mineral guide

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Zinc

Zinc is an essential mineral that is critical to many biochemical functions.

WHAT IS ZINC NEEDED FOR?

Contributes to the normal function of the immune system.

Contributes to normal fertility and reproduction.

Contributes to the maintenance of normal nails.

Contributes to the maintenance of normal skin.

Contributes to the maintenance of normal hair.

Contributes to normal cognitive function.

 

GOOD SOURCES OF ZINC INCLUDE:

-shellfish and other seafood

– meat

– dairy products

– beans

– nuts and seeds

– whole grains

HOW MUCH DO YOU NEED?

The amount of zinc your body requires is approx.

  • 9.5mg a day for men (19-64 years)
  • 7.0mg a day for women (19-64 years)

You should be able to get all the zinc you need from a varied and balanced diet. If you choose to take a supplement don’t take more than 25mg of zinc supplement a day unless advised by a GP.

Source: www.nhs.uk  (Next review due 03/03/2020)

Products containing zinc

Zinc rich foods include

  • Shellfish and other seafood

  • Pumpkin seeds

  • Wholegrain breads