There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
ZINC
Trace mineral
Best plant food sources
Vegetables: green peas
Grains: brown rice, fortified cereals, oatmeal, quinoa, wheat germ, leavened whole grains
Legumes: chickpeas, black-eyed peas, kidney beans, soy foods
Nuts/seeds: almonds, cashews, peanuts, pumpkin seeds, tahini
Function in the body
Part of many enzymes
Needed for making genetic material
Needed for healthy eyes, skin, nails
Supports reproduction and normal fetal development
Helps with wound healing
Aids production of sperm
Needed for normal growth and sexual development/maturation
Supports immune system and healing
Supports nervous system
Required for sense of taste and smell
Essential for releasing Vitamin A from the liver
Helps with metabolism and the body breaking down and using carbohydrates, fats and proteins
Enhances muscle growth
Increases aerobic capacity
Health benefits
May delay the progression of age-related macular degeneration
Helps with wound healing
Reduces the severity of the common cold
Symptoms of deficiency
Delays in growth and development
Rough skin
Cognitive impairment
Weakened immune system
Skin, throat and eye lesions
Poor sense of smell and taste
Poor wound healing
Hair loss
Loss of appetite
Groups at risk of being deficient
Vegans and vegetarians
People with GI diseases
Pregnant and lactating women
Older infants that are exclusively breastfed
People with sickle cell disease
Alcoholics
Other notes
Must have daily intake because the body has no zinc storage system
High zinc intake can inhibit iron and copper absorption