Zinc is a trace element that is a building block for enzymes, proteins, and cells. It is also responsible for freeing Vitamin A from its holding tank, the liver, through its enzymatic activity . Zinc also plays a role in boosting the immune system, mediating senses such as taste and smell, and wound healing . Zinc toxicity is rare, but zinc deficiency (most commonly occurring in the developing world) may lead to delays in growth and development, rough skin, cognitive impairment, a weakened immune system (leading in increased susceptibility of infectious diseases, particularly in kids), and more .
What You Need: Men = 11 mg; Women = 8 mg per day - higher limit is 40mg per day
Sources: Nuts, seeds and grains. 138g pumkin seeds = 10.3mg, 134g poppy seeds = 13.7mg, 150g sesame seeds = 15.4mg, 200g lentils = 6.9mg,