Zinc is an essential mineral that helps your body to function. It has many purposes, including contributing towards the normal function of your immune system and protecting the cells in your body from oxidative stress.
With such a vital role to play in the body, it’s important to ensure that you are meeting the daily reference value (DRV) for zinc. This is:
- Between 7.5mg and 12.7mg for women
- Between 9.4mg and 16.3mg for men
Your DRV will depend on a range of factors, including age and weight. For more information, visit the EFSA website and browse through the report related to the ‘dietary reference values for zinc’.
How To Get Your Daily Intake Of Zinc
The great thing about zinc is that you unknowingly get most of it from a healthy and balanced diet. There are, however, other ways to get your daily dose of zinc if a balanced diet doesn’t suffice. Read on to discover the most surefire ways to get your daily dose of zinc.
- Eat Meat
Red meat in particular is a great source of zinc. This is great news for meat eaters, as there are so many tasty dishes that you can create with red meat. From pork right through to beef, there are plenty of options to choose from that will contribute towards upping your zinc levels!
- Eat Dairy
Dairy is another excellent source of zinc. Higher contents of zinc can be found in milk and cheese, which is another bonus for those who allow animal products into their diet. From adding a splash of milk to your morning coffee to having a cheese sandwich for lunch; there are many ways to improve your daily zinc intake without making any huge changes.
- Eat Legumes
Finally - an advantage for the vegans! While a lot of zinc is found in animal products, it can also be found in legumes such as chickpeas and lentils. This is excellent news for those who do not consume animal products, as it can sometimes be hard to ensure you get all of the right nutrients when going plant based. There are so many wonderful dishes that you can create with legumes, and they’re super healthy, too!
- Take Zinc Supplements
Some people take zinc tablets when they aren’t getting enough zinc from diet alone. These tablets - also referred to as supplements - help to safeguard your intake. Taking zinc tablets can help to contribute to the normal functioning of your immune system. You can even take zinc supplements for hair, skin and nail support.
If you need further support regarding your daily zinc intake, get in touch with your doctor. They will be able to provide you with helpful insights and tips for safeguarding your zinc intake. They can also provide you with further guidance on zinc supplements, including the dosage you should be taking.
