Zinc is found in cells throughout the body, it is needed for the body's defense immune system to properly work. It plays a role in cell division, cell growth, wound healing and the breakdown of carbohydrates. Zinc is also needed in the senses of smell and taste. During pregnancy, infancy and childhood, the body needs things to grow and develop properly, and it also enhances the action of insulin. Since the body doesn't have a specialized storage system for it, we need to consume zinc every day. The majority of zinc and the average diet comes from beef and poultry.

But oysters are actually the most zinc potent food. You can also get zinc from vegetarian friendly sources such as peas, nuts, beans, oatmeal and dairy products. However, it's difficult to get enough zinc solely from plants because there are compounds in plants called phytates that reduce our body's ability to absorb it because there are compounds in plants called Tate's that stop our bodies from being able to absorb it. The recommended daily intake for zinc is around 11 milligram per day for men and eight milligram per day for women. Now, even though most people get enough zinc from their diet, supplementing, it can make sense if you have a weak immune system and often suffer from colds. It can also have with acne and other skin problems, and is popular in combination with vitamin C. Make sure though that you stay under 40 milligrams a date because too much zinc can be toxic in the long term.