What raw foods contain a good natural source of zinc?

Pumpkin seeds and sea vegetables such as Kelp, nori etc

whatever foods your are eating are probably the best sources for zinc.

1 mg per day is the requirement from the world health organization.

not hard to get.

Napa cabbage

1 cup of kiwi's have .3 mg of zinc and 1 cup of blackberries have .4 mg of zinc.



My website: The Coconut Chronicles

It's nearly impossible on a raw vegan diet unless you're taking in tons of nuts. I just supplement.

1/2 lb romaine

.23

10 bananas

1.25

exceeds WHO zinc requirementts

How or where does one actually find the WHO requirements??

[books.google.com]



you'll find numbers from 1 mg to 20+ depending on what you're looking at.

The bare minimum isn't good enough for me.

[healthfullife.umdnj.edu]

and from wiki

Even though zinc is a very essential requirement for a healthy body, excess zinc can be harmful. Excessive absorption of zinc can also suppress copper and iron absorption. The free zinc ion in solution is highly toxic to plants, invertebrates, and even vertebrate fish. The Free Ion Activity Model (FIAM) is well-established in the literature, and shows that just micromolar amounts of the free ion kills some organisms. A recent example showed 6 micromolar killing 93% of all Daphnia in water.[61]

The free zinc ion is also a powerful Lewis acid up to the point of being corrosive. Stomach acid contains hydrochloric acid, in which metallic zinc dissolves readily to give corrosive zinc chloride. Swallowing a post-1982 American one cent piece (97.5% zinc) can cause damage to the stomach lining due to the high solubility of the zinc ion in the acidic stomach.[62]

There is evidence of induced copper deficiency at low intakes of 100–300 mg Zn/d. The USDA RDA is 15 mg Zn/d. Even lower levels, closer to the RDA, may interfere with the utilization of copper and iron or to adversely affect cholesterol.[63].

There is also a condition called the zinc shakes or "zinc chills" that can be induced by the inhalation of freshly formed zinc oxide formed during the welding of galvanized materials



Edited 1 time(s). Last edit at 12/17/2008 05:16AM by fresh.

Hi K

You do not need to be concerned about zinc on a raw foods diet, as lots of raw vegan foods contain zinc.

Examples: nuts and seeds (pumpkin particularly good). Wholegrains (eg sprouted wheat). Pulses such as lentils (soaked and sprouted). Most green and yellow vegetables. Figs, oranges. Etc.

Hmmm, interesting - If I understand WHO correctly then, a male between 19-65 years of age, at "moderate bioavailability" would require about 7.0mg. Which isn't easy to hit by most I would think.

The given example of 10 bananas and .05 lbs romaine would yield about 2.6mg in turn if I got it right.

Am I doing this correctly I wonder??


In addition, I'm not counting my zinc, so don't take this is that direction please ;O)

tanawana Wrote:
-------------------------------------------------------
> Hmmm, interesting - If I understand WHO correctly
> then, a male between 19-65 years of age, at
> "moderate bioavailability" would require about
> 7.0mg. Which isn't easy to hit by most I would
> think.
>

which suits the vitamin manufacturers quite nicely.

the Base requirement on page 236 is 1mg per day.

the requirements on page 238 is 36 ug /kg which is 2mg
for high bioavailability for a 120 pound female

if you look at what bioavailability means, to me our diets are likely to be even higher than the high bioavailability.

the RNI's add in another 50%

so it's up to you and what assumptions you want to make.



> The given example of 10 bananas and .05 lbs
> romaine would yield about 2.6mg in turn if I got
> it right.
>

which is only 1000 calories

thanks Fresh, that makes it clearer. Those WHO documents tend to be a little tricky for me to wrap my head around sometimes :O(