the food chart

Health Nutrition


Vegetables and Pulses

Nuts and Seeds

Meat and Poultry

Fish and Seafood

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Zinc is essential for:

  • normal growth and development
  • a healthy reproductive system and fertility
  • healthy foetal development
  • healthy skin
  • a strong immune system

A deficiency of zinc can lead to:

  • increase risk of infections
  • skin lesion
  • hair loss
  • impaired sense of taste and smell
  • low sperm count
  • night blindness
  • retarded growth and sexual development ( during pregnancy and infancy)

The absorption of zinc is affected by the following factors:

  • smoking
  • alcohol

Excessive absorption of zinc can also suppress copper and iron absorption.

Good Sources of Zinc

Food / 100g Amount (mg)
Wheatgerm 17.0
Calves' liver 14.2
Poppy seeds 8.5
Raw Oyster (weight including shells) 8.3
Quorn 7.5
Pumpkin seeds 6.6
Pine nuts 6.5
Beefsteak 6.0
Plain cashew nuts 5.9
Sesame seeds 5.3
Parmesan cheese 5.3
Roasted lean lamb leg 5.2
Sunflower seeds 5.1

m = 0.001

Recommended Intakes for Adults::

UK Reference Nutrient Intakes (RNI) - 7mg (female), 9.5mg (male)

USA Recommended Daily Amount (RDA) - 8mg (female), 11mg (male)