This section is currently under construction. Some information may already be filled in, but check back later for the finished version. You may also subscribe to our mailer and be notified once the post is complete.
[Image] [Text]This article will cover the recommended intake levels, why we want to reach those levels, the dangers of overconsumption, and which foods are richest in Zinc. As a twist, we sort foods by their nutrient to calorie ratios, as opposed to the more common per 100 gram values. This is because per calorie values correct for water content, and satiation, but more on that later.
Note that all recommended intake figures below are based on the needs of a 31 year old non-pregnant, non-lactating woman on a 2000 kilocalorie diet. Your personal requirements may differ (wildly). One way to figure out your individual needs, including calories per day, is the FooDosage Nutrition Calculator. It’s free, by the way.
Recommended Zinc Intake
The recommended intake range for Zinc, as set by the National Academy of Sciences:
Recommended minimum intake (RDA): [000] mg per day
Upper limit: [000] mg per day
Note that your personal requirements may differ depending on your age, sex, pregnancy-, and lactation status.
Special Considerations
[Text]
Importance of an Adequate Zinc Intake (Dangers of a Deficiency)
[Text] possible symptoms are:- [Symptom]
- [Symptom]
- [Symptom]
Risks of an Excessive Zinc Consumption (Side Effects)
A Zinc intake above the recommended upper limit of [000 unit] per day can cause side effects. These include:
- [Side Effect]
- [Side Effect]
- [Side Effect]
Top 12 Zinc Food Sources
The highest concentrations of Zinc are usually found in [Foods].
Some choice examples of Zinc rich foods:
[Leaderboard]Note that for this ranking, the foods were sorted by their nutrient/calorie contents, as opposed to the more common nutrient/gram sorting method. This is because per calorie values correct for water content, and satiation. Example: Butter may contain more Vitamin A than Spinach per 100 grams, but eating the 120 grams of spinach necessary to reach the minimum recommended amount of Vitamin A is by far more feasible (and recommendable) than to eat the 100 grams of butter required for the same amount of Vitamin A.
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
[Optional Bonus per 100g Food]
Zinc per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)
Zinc per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]
Calories per 100 g: [000] kcal
[Text][Food] is also an excellent source of:
[Table]Example: [Link] (Amazon)
If you enjoyed this article and would like to read more like it, subscribe now to be notified of future posts!
Bon Appetit 🙂
Sources:
Show
http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx
[Link]