The importance of Vitamin Zinc (FD18082020-7)

The Importance of Vitamin Zinc:
- important for body immune system to work effectively.
- also important for the sense of  smell  and taste

Function of Vitamin:
- heal wound
- breakdown carbohydrate
- reduce the chances of getting common cold
- lessen acne
- prevent dandruff

Sign of Deficiency:
- loss of hair
- poor apetite
- sense of taste problem
- sense of smell problem
- trouble seeing in the dark
- wound recover very slow

Sign of Over-nutrients:
- causes iron or copper deficiency
- cause diarrhea
- cause vomiting

Daily Recommend Intake:
8 mg per day for female above 18 years old
11 mg per day for male above 14 years old


 Vegan food sources:
- nuts
- legumes
- whole grain
- yeast
- chickpea - one half cup cooked contain 1.3mg
- baked bean - half a cup contain 2.9mg zinc
- cashew - one ounce dry roasted cashew contain 1.6 mg
- oats
- cooked brown rice
- mushroom - 1 cup of mushroom contain 0.4mg
- kale - 1 cooked cup = 0.3mg
- chia seed - 1 ounce = 1.3mg
- pumpkin seed - 1 ounce = 2.17mg

- dark chocolate



Other Noteworthy point:

Reference:
https://medlineplus.gov/ency/article/002416.htm
https://www.canyonranch.com/blog/beauty/the-skin-benefits-of-zinc/

https://medlineplus.gov/ency/article/002416.htm




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*All credits of the information in this page & post goes to the respective author and publisher provided in the reference link

Author note: This post information are based on what the author know and read so far. Therefore reader are encourage to do their own fact finding and checking from trusted source of information.


1 ounce = 2 tablespoon
1 cup = 8 ounces
2 tablespoon = 30 gram
100 gram = about 7 tablespoon

*reader are advise to check the latest information of the nutrients quantity in the food from time to time. This is due to the buddhist teaching belief that the nutrients in food will decrease overtime as there are too many evil deeds (wrong doing, evil deeds according to buddha teaching) are commited by human in this earth.