Zinc:
A Guide for Teens
What is zinc?
Zinc is a mineral that is important for your immune system and skin.
How much zinc do I need?
The amount of zinc you need daily, or the recommended dietary allowance (RDA), depends on your age and gender. Females age 9 to 13 years old need 8 milligrams of zinc each day. Females age 14 to 18 years old need 9 milligrams each day.
What are some good sources of zinc?
Zinc is found in:
Listed below are some foods rich in zinc.
| Food | Serving | Milligrams of zinc per serving |
| Dairy Foods | ||
| Cheddar cheese | 1 ounce | 0.9 |
| Cow's milk | 1 cup | 1.0 |
| Ricotta cheese | 1/2 cup | 1.7 |
| Yogurt | 1 cup | 1.8 |
| Grains and cereals | ||
| Brown Rice | 1 cup | 1.2 |
| Buckwheat | 1/2 cup | 2.0 |
| Cheerios cereal | 3/4 cup | 3.5 |
| Life cereal | 3/4 cup | 4.1 |
| Wheat germ | 2 tbsp. | 1.8 |
| Legumes | ||
| Chickpeas | 1/2 cup | 1.3 |
| Lentils | 1/2 cup | 1.3 |
| Lima beans | 1/2 cup | 0.8 |
| Meat, Poultry, and Shellfish | ||
| Chicken breast | 3 ounces | 0.9 |
| Hamburger, lean | 3 ounces | 5.4 |
| Shrimp | 3 ounces | 1.3 |
| Sirloin steak | 3 ounces | 4.5 |
| Turkey, dark meat | 3 ounces | 3.8 |
| Soyfoods | ||
| Soynuts | 1/2 cup | 1.5 |
| Soybeans | 1/2 cup | 1.3 |
| Tempeh | 1/2 cup | 1.0 |
| Textured vegetable protein | 1/2 cup | 0.8 |
| Tofu | 1/2 cup | 1.0 |
| Vegetables | ||
| Baked potato | 6 ounces | 0.6 |
| Corn | 1/2 cup | 0.4 |
| Peas | 1/2 cup | 0.9 |
Remember: Try to include zinc rich foods in your day. Your immune system will thank you! |
Updated:9/21/2005
Related Information:
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