Zinc and the B vitamins are nutrients your body needs for metabolism, immune function and development. Because your body cannot store these vitamins, it is important that you consistently consume the recommended daily intake. These nutrients can be found in a wide variety of foods, and knowing which food sources contain them can help you reduce your risk of developing a deficiency.
Your body needs zinc in order to perform a wide variety of daily tasks, from healing your wounds and supporting your immune system to dividing cells and synthesizing proteins. This mineral is even necessary for your senses of smell and taste. Zinc deficiency is an uncommon phenomenon in the United States, but symptoms associated with a deficiency, such as hair loss, diarrhea and poor wound healing, can be dangerous. Zinc deficiency can be especially detrimental to children, leading to weight loss, growth stunting and delayed sexual maturation. To avoid a zinc deficiency, aim to consume the recommended daily allowance of 11 milligrams for men and 8 milligrams for women.
Foods Rich in Zinc
Zinc is present in many foods that are good sources of protein. This includes seafood such as oysters and crab, meats such as lean beef and poultry and dairy products including yogurt and cheese. However, you do not need to consume animal products in order to have adequate intake of this mineral. Nuts and beans, such as chick peas, cashews and almonds contain zinc. In addition, many breakfast cereals are fortified with zinc. By the time you finish eating your breakfast, you already may have consumed 25 percent of the daily intake.
About B Vitamins
Scientists originally thought vitamin B was a single vitamin, but it is actually a bigger class of vitamins. These include thiamine, riboflavin, biotin, pantothenic acid, pyridoxine, folate, niacin and B12. The B vitamins have numerous roles in your body; they are responsible for making energy, they allow your immune system to function properly and they promote healthy growth and development. A deficiency in any one of these vitamins can be detrimental to your health. For example, a deficiency in folate could lead to neural tube defects or spina bifida in your baby if you are pregnant, whereas a deficiency in vitamin B6 or B12 could lead to anemia.
Food Rich in B Vitamins
Different foods contain different B vitamins, but if you consume a varied diet rich in whole grains, beans, fruits and vegetables, including leafy greens, you should have no problem meeting the requirements. Vitamins B2 and B9 are found in leafy green vegetables, liver and enriched bread. Vitamin B3 and B6 sources include fish, nuts and dried beans. B1 and B6 are present in potatoes and beans, and B5 is present in almost all foods. The one B vitamin that may be difficult to consume is vitamin B12, which occurs naturally only in animal products. However, like most B vitamins, it also can be found in fortified cereals.
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