Zinc

Esta guía en Español Young men's version of this guide
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vitamin Zinc is a mineral that is important for your immune system. Zinc is also needed for wound healing and normal growth and development.

How much zinc do I need?

Zinc is an essential mineral, which means that your body cannot make it on its own, so you must get it through your diet. The amount of zinc you need daily, or the recommended dietary allowance (RDA), depends on your age and gender. Girls age 9 to 13 years old need 8 milligrams of zinc each day. Girls age 14 to 18 years old need 9 milligrams each day.

What are some good sources of zinc?

Oysters are the best source of zinc, but red meat and poultry are the most commonly eaten sources of zinc. Zinc is also found in:

  • Dairy products
  • Fortified breakfast cereals
  • Legumes
  • Meat, poultry, and shellfish
  • Soy foods
  • Whole grains

Some foods rich in zinc are listed below:

FoodServingMilligrams (mg) of zinc per serving
Dairy Foods
Cheddar cheese1 ounce0.9
1% Milk1 cup1.0
Ricotta cheese, part skim1/2 cup1.7
Yogurt, plain, low-fat1 cup2.2
Grains and Cereals
Brown rice, cooked, long grain1/2 cup0.6
Cheerios® cereal1 cup4.7
Life® cereal3/4 cup4.8
Wheat germ1 Tbsp1.2
Legumes
Chickpeas1/2 cup1.3
Lentils1/2 cup1.3
Lima beans1/2 cup0.7
Meat, Poultry, Shellfish, and Eggs
Chicken breast3 ounces0.9
Egg, extra large1 egg0.7
Hamburger, 95% lean3 ounces5.4
Shrimp6 large0.5
Sirloin steak3 ounces4.5
Turkey3 ounces1.8
Oysters3 oysters16.5
Soy Foods
Soybeans1/2 cup1.0
Tempeh1/2 cup1.0
Tofu, firm1/2 cup1.1