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Zinc

Zinc Dietary intake

Foods & spices containing zinc

In the U.S., the Recommended Dietary Allowance (RDA) is 8 mg/day

for women and 11 mg/day for men.[159] Median intake in the U.S.

around 2000 was 9 mg/day for women and 14 mg/day in men.[160]

Red meats, especially beef, lamb and liver have some of the highest

concentrations of zinc in food.[143]


The concentration of zinc in plants varies based on levels of the element

in soil. When there is adequate zinc in the soil, the food plants that

contain the most zinc are wheat (germ and bran) and various seeds

(sesame, poppy, alfalfa, celery, mustard).[161] Zinc is also found in

beans, nuts, almonds, whole grains, pumpkin seeds, sunflower seeds

and blackcurrant.[162]


Other sources include fortified food and dietary supplements, which

come in various forms. A 1998 review concluded that zinc oxide, one

of the most common supplements in the United States, and zinc

carbonate are nearly insoluble and poorly absorbed in the body.[163]

This review cited studies which found low plasma zinc concentrations

after zinc oxide and zinc carbonate were consumed compared with

those seen after consumption of zinc acetate and sulfate salts.[163]

However, harmful excessive supplementation is a problem among

the relatively affluent, and should probably not exceed 20 mg/day

in healthy people,[164] although the U.S. National Research

Council set a Tolerable Upper Intake of 40 mg/day.[165]


For fortification, however, a 2003 review recommended zinc oxide

in cereals as cheap, stable, and as easily absorbed as more

expensive forms.[166] A 2005 study found that various compounds

of zinc, including oxide and sulfate, did not show statistically

significant differences in absorption when added as fortificants to

maize tortillas.[167] A 1987 study found that zinc picolinate was

better absorbed than zinc gluconate or zinc citrate.[168] However,

a study published in 2008 determined that zinc glycinate is the

best absorbed of the four dietary supplement types available.