Zinc

Zinc is a greatly ignored trace element which is essential for chidren's growth, wound healing, healthy sex organs, reproduction, insulin production and natural resistance. Zinc is also essential for the senses of taste and smell and in the creation of a good appetite. Without adequate zinc men are not able to produce sufficient sperm and may become infertile.

One of the best known folk lore aphrodisiacs is the oyster and though most people scoff at the thought of any foods being aphrodisiacs, oysters are the richest of all sources of zinc - Casanova reputedly ate up to 70 a day and usually enjoyed them in the bath with his latest conquest.

Brittle nails, especially with white flecks, are nearly always attributed to a lack of calcium. In fact there's very little calcium in nails and the most common problem is lack of zinc. Meat, shellfish, fish, cheese and eggs are all good sources but although wholemeal bread, nuts, wholegrains and some vegetables contain reasonable amounts, it's difficult for the body to extract much of it due to their content of other chemicals like phytates and oxalic acid.

Taking the pill and long term use of the antibiotic tetracycline, often prescribed for acne, also reduce absorption of this mineral. Vegetarians and vegans may be seriously short of zinc and this is a worry as there are no readily available stores in the body which can make up for fluctuations in your daily consumption. This can be an important factor for children and nursing mothers as they both need extra supplies - children for growth and repair of damaged cells and mums for the high content in their milk.

Acne, PMS, post natal depression, loss of appetite, slow wound healing, poor hair and nails, anorexia nervosa, slow growth in children, hyperactivity and loss of the sense of smell are all signs that extra zinc may be needed. Prostate health in men is highly dependent on adequate supplies of zinc and deficiency can lead to enlargement of the prostate and especially when combined with selenium deficiency, a greater risk of prostate cancer.

The RDA is 15 mg per day and the best sources are:

OYSTERS
Zinc content: 3.49 mg per oyster in its shell
Percentage of daily requirement : 140% fro 6 oysters
Zinc score: 10 / 10

CALVES LIVER
Zinc content: 14.2 mg per 100 g
Percentage of daily requirement: 186% from 200 g serving
Zinc score: 10 / 10

SARDINES
Zinc content : 3 mg per 100 g
Percentage of daily requirement: 30% from 150g serving
Zinc score: 3 / 10

PUMPKIN SEEDS
6.6 mg per 100 g
Percentage of daily requirement: 22% from 50 g serving
Zinc score: 2 / 10

ROAST BEEF
6.1 mg per 100 g
Percentage of daily requirement: 61% from 150 g serving
Zinc score: 6 / 10

CRAB
5.5 mg per 100 g
Percentage of daily requirement: 36% from 100 g serving
Zinc score: 3 / 10

EGGS
1.3 mg per 100g
Percentage of daily requirement: 17% from 2 eggs
Zinc score: 2 / 10

CHEESE
2.3 mg per 100 g
Percentage of daily requirement: 9% from 60 g serving
Zinc score: 1 / 10