Shopping for more zinc

Reviewed by our expert panel
Shopping for more zinc

Zinc is a vital mineral that cannot be stored by the body, so it is important to ensure you meet your zinc RDI.

Instead of Choose Adds
3 scallops with 1mg zinc 3 rock oysters with 13mg zinc 12mg
1 cup muesli with fruit with 2mg zinc 1 cup Kellogg’s All Bran with 3mg zinc1 2mg
1/4 cup raw pistachio nuts with 0mg zinc 1/4 cup raw cashew nuts with 2mg zinc 2mg
30g cream cheese with 0mg zinc 30g Swiss, edam or cheddar cheese with 1mg zinc1 1mg
3/4 cup cooked chicken with 2mg zinc 3/4 cup cooked lean mince with 6mg zinc 4mg

In context

Zinc is a mineral vital for optimum immune function, muscle maintenance and metabolism. It is important to include zinc in your diet every day as it cannot be stored by the body. The Recommended Dietary Intake (RDI) for zinc is 8mg for women and 14mg for men. Vegetarians may need as much as 50 per cent more as a high intake of phytate, a plant component found in cereal grains, decreases the amount of zinc the body can absorb from food.


First published: Apr 2012

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