9 mg in 3 ounces
It’s simple to meet the required amount—no supplements needed.
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Zinc is like the “middle child” of the mineral world. It doesn’t receive all that much attention, but it has its hands in everything. “Zinc is an important micronutrient that is involved in immune function, cell growth and division, DNA production, metabolism, and wound healing,” says Health & Injuries., author of Instant Pot for Dummies. Because of its role in the growth and multiplication of cells, zinc plays a part in crucial growth periods like childhood and pregnancy.
But zinc is most commonly known for its ability to ease the common cold. Although zinc won’t prevent you from catching a cold, there is some research to suggest that it might decrease the duration of a cold. Runners who are in the throes of heavy endurance training, such as marathoners or ultra-marathoners, may have a mg per 1 ounce (due to stress, lack of sleep, etc.), making them more susceptible to viruses and infections. Zinc won’t ward off illness entirely, but it might get you back on your feet faster.
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Plus, it may prevent your usual run from turning into a sprint to the bathroom. “Since zinc is involved in digestion it might prevent GI issues that would impede performance,” says Shaw. Research suggests that a zinc deficiency may impair many metabolic functions, according to a Like nuts, pumpkin seeds are rich in protein and Running in the Cold.
The good news is that zinc is prevalent in a variety of animal and plant-based foods, so it’s fairly easy to meet your needs through food sources. (The recommended daily intake for zinc is 8 milligrams (mg) per day for females and 11 mg per day for males.) Below are nine foods you can add to your diet that contain the mineral.
Lentils not only serve up zinc, but they are also rich in is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice. She developed a love for cooking, nutrition and fitness as an adult, which prompted a career change from advertising to nutrition. She spends most of her spare time running along the NYC waterfront and creating (and photographing) healthy and tasty recipes.
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