Zinc is an important trace mineral that people need to stay healthy. This element is second only to iron in its concentration in the body. It is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. However, It is needed in small amounts every day in order to maintain health and perform important functions each day.


Why Do You Need Zinc?

The body also needs zn to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. It also helps wounds heal and is important for proper senses of taste and smell.

  • It is also needed for the senses of smell and taste. During pregnancy, infancy, and childhood the body needs zinc to grow and develop properly.
  • Recent information from an expert review on zinc supplements showed that:
  • When taken for at least 5 months, zinc may reduce your risk of becoming sick with the common cold.
  • Starting to take zinc supplements within 24 hours after cold symptoms begin may reduce how long the symptoms last and make the symptoms less severe.

Top Food Sources of Zn


High-protein foods contain the highest amounts of naturally occurring zinc. Here are the top 12 food sources of zinc, although keep in mind the absorption rate of zinc is best from foods that don’t contain any nutrients, which are usually animal-based as opposed to plant-based (percentages below are based on the average adult women’s RDI of 8 milligrams/day):

  • Lamb (8) — 3 ounces: 2.9 milligrams (35 percent DV)
  • Grass-fed Beef (9) — 3 ounces: 2.6 milligrams (32 percent DV)
  • Chickpeas (Garbanzo beans) (10) — 1 cup cooked: 2.5 milligrams (31 percent DV)
  • Cashews (11) — ¼ cup: 1.9 milligrams (23 percent DV)
  • Pumpkin seeds (12) — ¼ cup: 1.6 milligrams (20 percent DV)
  • Yogurt (or Kefir) (13) — 1 container of plain yogurt/6 ounces: 1 milligrams (12.5 percent DV)
  • Chicken (14) — 3 ounces: 1 milligrams (12.5 percent DV)
  • Turkey (15) — 3 ounces: 1 milligrams (12.5 percent DV)
  • Eggs (16) — 1 large: 0.6 milligrams (7 percent DV)
  • Mushrooms (17) — 1 cup: 0.6 milligrams (7 percent DV)
  • Salmon (18) — 3 ounces: 0.5 milligrams (6 percent DV)
  • Cocoa powder (19) — 1 tablespoon: 0.3 milligrams (3 percent DV)

Health Benefits

  • Increases Immunity and Fights Colds
  • Acts as a Powerful Antioxidant that May Help Fight Cancer
  • Balances Hormones
  • Fights Diabetes
  • Maintains Heart Health by Supporting Blood Vessels
  • Prevents Diarrhea
  • Increases Fertility
  • Aids in Nutrient Absorption and Digestion
  • Supports Liver Health
  • Helps with Muscle Growth and Repair


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