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Mushrooms are a great source of zinc.
Zinc competes with the absorption of copper, manganese, and iron.

To keep things on an even keel, zinc should be taken with copper in a ten-to-one ratio.

However, if you are treating depression or schizophrenia, be sure to speak withyour doctor before beginning zinc and copper supplements.
Vitamins - what they are and how they work
Zinc
Also known as : (nothing else)

USRDA : Men 25 mg, Women 25 mg

Sources: Zinc can be found in the following foods:

  • beef liver (3 oz pan-fried - 147 calories)
  • eggs (3 oz liquid egg substitute - 72 calories) (Scrambled Egg Pizza)
  • fish (3 oz fresh bluefin tuna cooked, dry heat - 156 calories) (Tahitian Tuna Steaks)
  • lima beans (1 cup green limas (immature), canned, drained without salt - 209 calories) (Confetti Salad)
  • meat (3 oz domestic lamb, fat-trimmed, braised - 207 calories) (Sicilian Lamb Salad)
  • mushrooms (1 oz canned straw mushrooms, drained - 9 calories) (Sezchuan Vegetables)
  • organ meats (3 oz pan-fried beef liver - 147 calories)
  • pecans (1 oz (19 halves) raw - 195 calories) (California Fruit Salad)
  • poultry (1 cup diced roasted chicken breast - 231 calories) (Chicken Diane)
  • pumpkin seeds (1 oz (about 85 seeds) roasted without salt - 126 calories)
  • sardines (1 can - 3.5 oz - canned in oil, drained - 195 calories)
  • seafood (3 oz steamed shrimp - 84 calories) (Grilled Shrimp Kabobs)
  • soybeans (1 cup mature, boiled without salt - 298 calories)
  • wheat germ (1 slice wheat germ bread - 73 calories)
  • whole grain bread (1 slice - 69 calories)
  • whole grain cereal (3/4 cup Honey Nut Cheerios - 110 calories)

Functions: Zinc is necessary for:

  • Production of more than 100 enzymes
  • Proper digestion
  • Proper metabolism

Deficiencies :  Zinc deficiency (not enough) can result in:

  • acne
  • appetite loss
  • brittle nails
  • decreased learning ability (in children)
  • eczema
  • fatigue
  • liver damage
  • loss of taste
  • prostate gland dysfunction
  • retarded growth (in children)
  • retarded sexual development (in adolescents)
  • slow healing of wounds
  • sterility

Overdose : Zinc overdose (too much) can result in:

  • abdominal pain
  • diarrhea
  • gastric bleeding
  • nausea
  • vomiting


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