Zinc
A key mineral for a strong immune system and your body's natural repair process
Daily Target:
9.5 milligrams (mg) for men / 7 mg for women
Zinc is a fundamental mineral involved in the work of over 300 enzymes in your body. This vast range of activity is essential for supporting a robust immune system, healing wounds, and even maintaining your senses of taste and smell. While zinc is present in many foods, how your body absorbs it can differ. Animal sources like meat and shellfish provide zinc that is easily used by the body. Plant-based sources like legumes, nuts, and seeds are also excellent, but their zinc can be slightly less available for absorption due to naturally occurring compounds in the plants.
Good sources
1 beef steak (275 g)
provides
9.6 mg
10 cashew nuts
provides
1.6 mg
1 wedge of cheese (35 g)
provides
1.0 mg
1 serving of lentils
provides
3.8 mg
1 tbsp of pumpkin seeds
provides
1.0 mg
What the research says
🇬🇧Learn about zinc's key role in your health, the best food sources, and the daily amount to aim for.NHS: zinc guide
🇺🇸The NIH provides specific zinc RDAs for different life stages.NIH: zinc fact sheet
