Zinc is famous for its beneficial action on the skin (it is found in many cosmetics), on hair maintenance, nails and bones. As an antioxidant, zinc is also involved in protecting the body against free radicals, which are active in the cell ageing process.
Rich foods
Many foods are rich in zinc, so that deficiencies are rare in western countries. The foods richest in zinc (apart from oysters) are offal, red meat, whole grain bread and eggs. Oysters remain the food which contains proportionally the most zinc and, it is particularly assimilable. But in the western diet, zinc is mainly provided by red meat and poultry.
Zinc is an excellent antioxidant (like selenium and vitamin C for example) and plays an important part in maintaining immune defences, protein synthesis and skin quality. It is provided by food and found in very small quantities in the body, but is not stored by the body.
Roles
Zinc is mainly known for its action on the skin, nails and hair, and for its antioxidant properties, helping protect cells against oxidative stress. But zinc also acts on the immune system and cognitive function. It plays a part in protein synthesis and maintaining normal vision.
Daily requirements
RNI (Reference Nutrient Intakes) table for zinc :