Zinc Deficiency and Daily RDA [Infographic]

Zinc Deficiency and RDA
[Infographic] from Naturalhealthyconcepts.com

According to the National Institutes of Health (NIH), Office of Dietary Supplements, zinc is an essential mineral that is involved in numerous aspects of cellular metabolism.  (See:  Zinc - Fact Sheet for Health Professionals)

Zinc promotes immune function and wound healing, supports healthy cell growth and development, and accelerates the catalytic activity of approximately 100 enzymes.  It is also thought that zinc aids in balancing blood sugar, enhancing thyroid hormone production and promoting a stable metabolic rate - these three functions of zinc, together with some recent studies, suggest that zinc may play a role in boosting metabolism and aiding in weight loss.

Since the majority of Americans get adequate amounts of zinc on a daily basis from meat and poultry, most Americans likely do not have a zinc deficiency.

However, the NIH warns that a daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.

Furthermore, apparently whole-grain breads, cereals, legumes and certain other foods contain "phytates".  Phytates bind zinc and inhibit its absorption.  It is suggested that vegetarians and vegans (who eat a lot of whole grains and legumes) may require higher daily zinc intakes - as much as 50% more of the RDA than non-vegetarians. 

Other groups at risk for zinc deficiency include pregnant and lactating women, alcoholics, and individuals with gastrointestinal and other diseases.

This infographic illustrates some of the signs and symptoms of zinc deficiency and common food sources of zinc.  It also includes a chart of the recommended daily amount of zinc.

Related:
Supplements vs. Food Visual Guide
10 Daily Nutrients

Infographic source:  Natural Healthy Concepts

Supplements vs. Food Visual Guide [Infographic]

Supplements vs. Food Visual Guide [Infographic]

Health, wellness and nutrition experts generally advise for individuals to try to meet their nutritional requirements from food rather than from supplements.

However, in our world of nutritionally bankrupt commercially grown, packaged, processed, frozen, fast and junk foods, this may prove to be very difficult.

Even certain individuals who otherwise consistently eat healthfully may not be getting all of the daily recommended vitamins, minerals, fatty and amino acids and other nutrients.  An example of this are vegans, who do not consume any animal products, and may become deficient in Vitamin B-12 and may be challenged to get all of their Omega-3s.

Other individuals who follow certain weight loss diets, such as low-carb, high-protein diets like Atkins, Dukan, Protein Powder or Ketogenic diets and/or severely restrictive calorie intake diets like the HCG diet, are in danger of not consuming enough dietary fiber and not getting essential vitamins, minerals, antioxidants and phytochemicals that are found in fruits, vegetables, beans, legumes and other carbohydrates.

For these reasons and due to other factors, sometimes the only way to ensure that one has all of the bases covered is to take appropriate supplements.

This infographic entitled "Supplements vs. Food Visual Guide" illustrates the amounts or portions of various foods that are equivalent to certain dosages of various supplements.

It should be noted that the supplement dosage amounts set our in the infographic do not necessarily correspond to the recommended daily amounts (RDA) guidelines.

Furthermore, the RDA differs from individual to individual, depending on many factors including age, sex, sedentary level, medications, as well as pregnancy, lactation and post menopause in the case of women.

For accurate RDAs, review the current table of Dietary Reference Intakes (DRIs):  Estimated Average Requirements published by the Nutrition Board, Institute of Medine, National Academics.

Nonetheless, this infographic aptly demonstrates the potential important role of supplements in health, particularly for certain individuals, and is a fun and informative way to compare food and supplements equivalents.

Related:
10 Daily Nutrients
6 Food Based Medicines That May Save Your Life


Infographic Source:  HealthPost - Supplements vs Food - A Visual Guide