Stimulating approximately 100 different enzymes and promoting a healthy immune system, zinc is one mineral that you can't go without. Zinc also plays an important role in the healing of woods as well as maintaining your sense of taste and smell and fostering good development during pregnancy and childhood.

Zinc is most commonly found in foods such as oysters, red meat, poultry, beans, nuts, whole grains, fortified breakfast cereals as well as dairy products. It is important to keep in mind however that the body will absorb this nutrient better when it is taken in from animal sources than plants so for vegetarians, it may be a good idea to ensure a supplement is added to the diet as well.

The recommended daily intake for males aged nineteen and over is 11 mg per day and for females its 8 mg per day. Women who are pregnant however are encouraged to consume 11 mg per day and those in the lactation stage should aim for 12 mg per day. It is not recommended that you take in levels higher than 40 mg per day however as toxic symptoms can be seen. This would include things such as reduced immune function, low copper status, altered iron function and the reduction of good cholesterol in the blood.