Helps form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration
M: 11 mg, W: 8 mg
Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts
Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods.