Which is the recomended daily zinc intake?
Recommended daily zinc intake ranges according to age and gender. Generally, infants (both males and female) need approximately 2mg of zinc daily. Children, 7 months to 3 years of age, need 3mg of zinc daily. Children ages 4 - 8 need approximately 5mg per and this number jumps to 8mg for children who are 9-13 years of age. Males from age 14 through adulthood need 11 mg per day while females need slightly less, at 8-9mg per day. There are exceptions. For example, pregnant or lactating females will need additional zinc. Meats, including poultry are an excellent source of zinc. Beans, nuts, and seafood also provide a good amount of zinc.
To prevent zinc deficiencies, the recommended daily intake of zinc is 14 milligrams for males and 12 milligrams for females.
It's recommended to take the daily intake of zinc, from food. The foods richest in zinc are oysters (16 mg/100 g), beef and pig liver (9 mg/100 g), seeds, wheat (7 mg/100 g), bread (5 mg/100 g ), beef, egg yolk (4 mg/100 g), soybean (3 mg/100 g), dry beans, lentils, overseas, crustaceans (2-2.5 mg/100 g).
Zinc is best assimilated if it is taken on an empty stomach, than with meals.
Note that zinc of animal origin is better absorbed than the zinc of vegetable origin. Therefore, vegetarians are very exposed to zinc deficiencies. The main symptoms of zinc deficiencies are: digestive disorders, dry skin, acne, difficult healing of skin injuries, brittle nails, hair loss, etc.
It is also important to remark that tobacco, coffee, tea, alcohol and especially stress deplete zinc reserves quickly.