Zinc
Zinc is a known component of over 200 enzymes. It is vital for healthy skin, cell growth, sexual and reproductive function, a strong immune system, and blood sugar regulation.
Zinc deficiency is very common and can lead to a wide array of health issues. Symptoms often associated with zinc deficiency include growth retardation, hair loss, diarrhea, delayed sexual maturation, impotence, eye and skin lesions, and loss of appetite. A deficiency may also impair the senses of taste and smell.
When consumed through vegetable sources, zinc cannot be overeaten. An overdose from zinc taken in supplement form can cause lethargy, dizziness, nausea, and restlessness.
| US Recommended Daily Allowance: | 15 mg |
Health Benefits of Zinc
| Antiviral | Zinc tablets, dissolved in the mouth, have been shown to reduce the severity and duration of colds. The effects of zinc are inactivated if combined with citrate, tartrate, orotate, or mannitol/sorbitol. |
| Body Odor | A deficiency can contribute to body odor. |
| Concentration/Learning | Helps improve thinking skills. |
| Eyes/Vision | Improves vision, particularly night vision. Prevents age-related vision loss. |
| Fertility | Improves fertility and sex drive in both men and women. Increases sperm count and helps prevent sterility. Nourishes sexual organs. |
| Hair | May reverse alopecia or "spot baldness". |
| Hydrochloric Acid | Necessary for production of hydrochloric acid in the stomach. |
| Prostate | Zinc deficiency is linked to chronic prostate inflamation. |
| Sexual Function | Increases sex drive in both men and women. Nourishes the sex organs. |
| Skin | Prevents and treats acne, warts, wrinkling, stretch marks, and aging. Helps heal burns and wounds. |
| Thyroid | Increases thyroid function. |
Food Sources of Zinc
| Wild Rice | 2.2 mg | 15% | |
| Amaranth | 2.1 mg | 14% | |
| Pumpkin Seeds | 2.1 mg | 14% | |
| Buckwheat | 2 mg | 13% | |
| Quinoa | 2 mg | 13% | |
| Cashews | 1.6 mg | 11% | One of the best sources of assimilable zinc. |
| Sunflower Seeds | 1.4 mg | 9% | |
| Pecans | 1.3 mg | 9% | |
| Brazil Nuts | 1.1 mg | 7% | |
| Parsley | 1.1 mg | 7% | |
| Almonds | 0.9 mg | 6% | |
| Avocado | 0.9 mg | 6% | |
| Walnuts | 0.9 mg | 6% | |
| Endive | 0.8 mg | 5% | |
| Cucumbers | 0.6 mg | 4% | |
| Flax Seeds | 0.6 mg | 4% | |
| Sweet Potatoes | 0.6 mg | 4% | |
| Arugula | 0.5 mg | 3% | |
| Coconut (Mature) | 0.5 mg | 3% | |
| Spinach | 0.5 mg | 3% | |
| Beet Leaves | 0.4 mg | 3% | |
| Broccoli | 0.4 mg | 3% | |
| Brussels Sprouts | 0.4 mg | 3% | |
| Burdock Root | 0.4 mg | 3% | |
| Chard | 0.4 mg | 3% | |
| Kale | 0.4 mg | 3% | |
| Lambsquarters | 0.4 mg | 3% | |
| Macadamia Nuts | 0.4 mg | 3% | |
| Prunes | 0.4 mg | 3% | |
| Hemp | N/A | N/A | |
| Sesame Seeds/Tahini | N/A | N/A |