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Zinc, where it is found, food sources, recommended intake

Zinc, why it is required

Zinc: It participates in more than 100 enzymatic processes, facilitates the formation of proteins, involved in the healing of wounds, necessary for the proper functioning of the immune system and various hormones including insulin (Rabinovich et al, StatPearls Publishing, 2020)
Zinc
Zinc: Recommended daily Intakes
For
Male
Female
Adults
11 mcg
8 mcg

Note

*mg = milligrams
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Zinc: Food sources, where can be found
Food
*mg
**DV
Oysters, cooked, breaded and fried, 85 grams
74
673
Beef chuck roast, braised, 85 grams
7
64
Crab, cooked, 85 grams
6.5
59
Beef patty, broiled, 85 grams
5.3
48
Lobster, cooked, 85 grams
3.4
31
Pork chop, loin, cooked, 85 grams
2.9
26
Pumpkin seeds, dried, 30 grams
2.2
20
Yogurt, fruit, low fat, 225 grams
1.7
15
Cashews, dry roasted, 30 grams
1.6
15
Chickpeas, cooked, 80 grams
1.3
12
Cheese, Swiss, 30 grams
1.2
11
Oatmeal, 30 grams
1.1
10
Milk, low-fat or non fat, 250 grams
1
9
Almonds, dry roasted, 28 grams
0.9
8
Cheese, cheddar or mozzarella, 30 grams
0.9
8
Peas, green, frozen, cooked, 30 grams
0.5
5
Flounder or sole, cooked, 85 grams
0.3
3

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