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Using the food charts Important basics Fat-soluble vitamins Water-soluble vitamins Elements Others
- Elements -
Elements
Sodium Potassium Calcium Magnesium Iron Phosporus Sulphur Chlorine Copper Zinc Iodine Fluorine Chromium Manganese Selenium Cobalt Molybdenum Nickel Tin Silicon Vanadium Cadmium
34: ZINC
Our bodies need zinc for many different functions, which include protein and carbohydrate metabolism, wound healing, growth and vision. Several groups of people are at risk of developing dietary zinc deficiency. If you restrict your food to vegetables, and particularly wholegrain cereals, you could become deficient in zinc. Although zinc is present in these foods, it is not utilized by the body as efficiently as the zinc in other sources, such as meat, eggs and liver. Alcoholics also develop zinc deficiency, due to an inadequate diet and to large losses of zinc in their urine. Zinc deficiency also appears to be a problem in some disease states. Inadequate zinc intake can result in retarded growth, delayed wound healing, loss of taste sensation and dermatitis.
ZINC INTAKE
The dietary requirement for zinc must take into account the different degree of availability of zinc in different foods. Animal products are more efficient sources compared with cereals. The recommended dietary intake for zinc assumes that the zinc comes from mixed animal and plant sources. For people who do not eat animal products a higher intake may be necessary. Recommended daily dietary intake of tine (Australia): Infants: Children: Adults: Pregnancy: Lactation: 3-6 milligrams 4.5-18 milligrams 12-16 milligrams 16-21 milligrams 18-22 milligrams
ZINC RDI:
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ZINC
Food Charts:
Zinc milligrams per 100 grams
BEVERAGES
ZINC: beverages
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ZINC: cereals/cakes
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milk and milk products nuts sauces and condiments soups (as served) sugars, jams and spreads sweets vegetables
ZINC: cereals/cakes
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Zinc
ZINC: fish/seafood
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FRUIT
Zinc milligrams per 100 grams
ZINC: fruit
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Zinc
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ZINC: meats
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NUTS
Zinc ZINC: nuts
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Zinc
ZINC: sugars
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SWEETS
Zinc milligrams per 100 grams
ZINC: sweets
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VEGETABLES
Zinc milligrams per 100 grams
ZINC: vegetables
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ZINC: vegetables
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