Are You Thinking Zinc?

Getting enough zinc in your diet can help boost your antioxidant levels.

Research suggests that zinc may help ward off cancer, macular degeneration, and other chronic conditions by functioning as an antioxidant. Get your RealAge Optimum dose of zinc -- 12 milligrams per day -- by filling up on zinc-rich foods such as enriched bran flakes, dark turkey meat, and black-eyed peas.

Got a cut or a deep scrape? Make sure you're getting enough zinc. Your body needs zinc to form new cells, an especially important process if you're recovering from a flesh wound. The RealAge Optimum dose for zinc is 12 milligrams, which is higher than the U.S. government recommended daily dose of 11 mg per day for men and 8 mg per day for women. Too much zinc can be toxic, however, so don't go overboard. Some early evidence suggests taking zinc lozenges may shorten the duration of colds, but more research is needed to confirm the effect. In a recent study, researchers determined zinc has potent antioxidant powers as well. Zinc is found in beans, nuts, whole grains, fortified breakfast cereals, yogurt and other dairy products, meats such as turkey, ham, and chicken, and seafood such as oysters and lobster.

Antioxidant effect of zinc in humans. Prasad, A. S., Bao, B., Beck, F. W., Kucuk, O., Sarkar, F. H., Free Radical Biology & Medicine 2004 Oct 15;37(8):1182-1190.