Back to knowledge libraryZinc
What is Zinc?
Zinc is a mineral found in foods such as shellfish, cheese and bread. The UK government recommends an intake of 9.5mg per day for male adults and 7mg for female adults. These intake requirements are often met with a healthy and balanced diet without the need for additional supplementation. For example eating 30g of Multigrain hoop cereal and 90g of Quorn pieces/crab meat would meet the target intake.
What is the role of Zinc?
Zinc is involved in normal brain function and performance whilst also supporting healthy skin, hair and nails. It is involved in wound healing, the creation of new cells and the processing of carbohydrates, fat and protein from food. Zinc also plays a role in enhancing immune function.
What foods contain Zinc?
Foods rich in zinc include meat, shellfish, dairy like cheese, bread, and cereal products like wheatgerm. Fortified foods such as breakfast cereals can also be a good source of zinc for people following a vegan or vegetarian diet.
Further Resources:
References:
Public Health England (2016). Government Dietary Recommendations: Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years. Available at:
https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 21 Aug 2024].
National Health Service (2020). Others: Vitamins and minerals. Available at:
https://www.nhs.uk/conditions/vitamins-and-minerals/others/ [Accessed 11 September 2024].
National Institutes of Health (2022). Zinc: Fact sheet for health professionals. Available at:
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ [Accessed 11 September 2024].
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.