How frequently should you have your skin checked?
Zinc is a very important mineral for cellular function. It helps in immune function, wound healing and DNA synthesis.
Recommended daily allowances are listed below:
| Table 1: Recommended Dietary Allowances (RDAs) for Zinc] | ||||
| Age | Male | Female | Pregnancy | Lactation |
| 0–6 months | 2 mg* | 2 mg* | ||
| 7–12 months | 3 mg | 3 mg | ||
| 1–3 years | 3 mg | 3 mg | ||
| 4–8 years | 5 mg | 5 mg | ||
| 9–13 years | 8 mg | 8 mg | ||
| 14–18 years | 11 mg | 9 mg | 12 mg | 13 mg |
| 19+ years | 11 mg | 8 mg | 11 mg | 12 mg |
* Adequate Intake (AI)
The latest Health boost…Intermittent fasting
Intermittent fasting is the process where the is a gap in periods of eating and not eating.
In a study conducted, Prof. Sassone-Corsi says Fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefitting health and protecting against aging-associated diseases.”
There are different methods of fasting
- 16:8– you fast for 16 hours and eat for 8 hours, this is my favourite to suggest to patients.
Fast from 830pm- 1230 pm the next day, eat between 1230pm and 830pm.
- 5:2, this allows you to eat normally for 5 days and 2 days of fasting( you can still eat , but keep the calories at 500-600)
- Some people also like to follow 18:6/ 20:4 regime. Its basically a personal preference and working out what works for you.
- We will talk about extended fasting in another post.
Benefits of intermittent fasting
- HELPS WITH WEIGHT LOSS BY REDUCING INSULIN SECRETION
- PROMOTES CELLULAR REPAIR AND AUTOPHAGY
- INCREASES BRAIN AND MEMORY FUNCTION
- ENHANCES FEELING OF WELLNESS AND IMPROVES MOOD
- CAN HELP LIMIT INFLAMMATION AND REDUCE OXIDATIVE STRESS
Food that are high in Zinc
| Table 2: Selected Food Sources of Zinc | ||
| Food | Milligrams (mg) per serving | Percent DV* |
| Oysters, cooked, breaded and fried, 3 ounces | 74.0 | 493 |
| Beef chuck roast, braised, 3 ounces | 7.0 | 47 |
| Crab, Alaska king, cooked, 3 ounces | 6.5 | 43 |
| Beef patty, broiled, 3 ounces | 5.3 | 35 |
| Breakfast cereal, fortified with 25% of the DV for zinc, ¾ cup serving | 3.8 | 25 |
| Lobster, cooked, 3 ounces | 3.4 | 23 |
| Pork chop, loin, cooked, 3 ounces | 2.9 | 19 |
| Baked beans, canned, plain or vegetarian, ½ cup | 2.9 | 19 |
| Chicken, dark meat, cooked, 3 ounces | 2.4 | 16 |
| Pumpkin seeds, dried, 1 ounce | 2.2 | 15 |
| Yogurt, fruit, low fat, 8 ounces | 1.7 | 11 |
| Cashews, dry roasted, 1 ounce | 1.6 | 11 |
| Chickpeas, cooked, ½ cup | 1.3 | 9 |
| Cheese, Swiss, 1 ounce | 1.2 | 8 |
| Oatmeal, instant, plain, prepared with water, 1 packet | 1.1 | 7 |
| Milk, low-fat or non fat, 1 cup | 1.0 | 7 |
| Almonds, dry roasted, 1 ounce | 0.9 | 6 |
| Kidney beans, cooked, ½ cup | 0.9 | 6 |
| Chicken breast, roasted, skin removed, ½ breast | 0.9 | 6 |
| Cheese, cheddar or mozzarella, 1 ounce | 0.9 | 6 |
| Peas, green, frozen, cooked, ½ cup | 0.5 | 3 |
| Flounder or sole, cooked, 3 ounces | 0.3 | 2 |
Zinc benefits for the body
- For optimum function of the immune system
- Helps in wound healing
- Reduce the severity of cold symptoms
- Delay the progression of age-related macular degeneration
About the Author:
Dr Ashwini is a GP interested in Nutrition and Wellness, she thrives to help her patients achieve good health via lifestyle modifications in addition to conventional medicine where possible. This blog is her compilation of thoughts on multiple subjects close to her.
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