How to Get Enough Zinc: Nutritional Sources and Supplements

Discover effective ways to ensure adequate zinc intake through diet and supplementation.

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To ensure you get enough zinc, include beef, poultry, seafood (especially oysters), beans, nuts, seeds, and dairy products in your diet. Whole grains and fortified cereals are also good sources. If you have dietary restrictions, consider taking a zinc supplement under medical guidance to meet your daily requirements.**

FAQs & Answers

  1. What foods are high in zinc? Foods high in zinc include beef, poultry, seafood (especially oysters), beans, nuts, seeds, and dairy products. Whole grains and fortified cereals also provide good sources of zinc.
  2. How much zinc do I need daily? The recommended dietary allowance (RDA) for zinc varies by age and gender, but for adult men it's about 11 mg and for adult women about 8 mg per day.
  3. Can I take zinc supplements? Yes, if you have dietary restrictions that prevent you from getting enough zinc, consider taking a zinc supplement, but do so under medical guidance.
  4. What are the signs of zinc deficiency? Signs of zinc deficiency can include weakened immune function, hair loss, delayed wound healing, and a loss of taste or smell.

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