Foods with Fiber
Provide Zinc

Mineral Nutrition in Foods with Fiber Helps to Complete Daily Requirements

Essential nutrients, including zinc, must be supplied by the foods in our diet. Our bodies use minerals for normal functions but has no way to acquire or replace these nutrients.

A high fiber diet plan helps you choose foods to eat that provide the zinc your body requires.

High fiber foods prove to be excellent sources to help fill your daily need for many essential vitamins and minerals. Breakfast cereals are often fortified with zinc.

Fiber Foods with Zinc

Fruits	Vegetables	Grains and Nuts
Avocado Blackberries Dates Loganberries Pomegranate Raspberries	Amaranth leaves Asparagus Bamboo Shoots Brussels Sprouts Corn French Beans Lima Beans Okra Peas Potatoes Pumpkin Soy Beans Spirulina Swiss Chard	Buckwheat Cashews Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White

Zinc Is Needed for

• Protein and Carbohydrate Metabolism
• Immune System
• Promote Healing of Wounds
• Vision

How Much Do You Need?

Children:

• 0 - 6 months: 2 milligrams per day (mg/day)
  7 - 12 months: 3 mg/day
  1 - 3 years: 3 mg/day
  4 - 8 years: 5 mg/day
  9 - 13 years: 8 mg/day

Adolescents and Adults:

• Males over 14 years: 11 mg/day
  Females 14 to 18 years: 9 mg
  Females over 19 years: 8 mg/day