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Lifetime Weight Control and Nutritional Balance

28 Days to Better Health
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Nutrition for Your Needs

NutriMirror’s free food journal not only helps control your calorie count, it’s also customized to give appropriate nutrition recommendations based on your own personal, individual needs.

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Zinc is an essential trace mineral that is a component of thousands of proteins in the human body. It is highly concentrated in specialized areas of the brain, pancreas, and adrenal glands, but is present in all cells, particularly in the nucleus.

Deficiencies: Signs of zinc deficiency include hair loss, skin lesions, diarrhea, and wasting of body tissues. A deficiency in zinc can cause problems with eyesight, taste, smell, and memory. Chronic zinc deficiency in humans results in reduced growth and sexual development, which are reversible by raising zinc intake.

Food sources: Zinc is highly abundant in red and white meat and shellfish, and is also found in beans, nuts, almonds, whole grains, pumpkin seeds, and sunflower seeds.

Dietary Reference Intakes for Zinc

Recommended Intakes for Individuals*
Age Male Female Pregnant Lactating
1-3 yrs.3 mg3 mg
4-85 mg5 mg
9-138 mg8 mg
14-1811 mg9 mg13 mg14 mg
19-3011 mg8 mg11 mg12 mg
31-5011 mg8 mg11 mg12 mg
51-7011 mg8 mg
70+11 mg8 mg

*These Recommended Dietary Allowances are set to meet the needs of almost all (97 to 98 percent) individuals in the groups listed in the table above.

Tolerable Upper Intake Levels (UL)**
Age Male Female Pregnant Lactating
1-3 yrs.7 mg7 mg
4-812 mg12 mg
9-1323 mg23 mg
14-1834 mg34 mg34 mg34 mg
19-5040 mg40 mg40 mg40 mg
51-7040 mg40 mg
70+40 mg40 mg

**UL = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified, the UL represents total intake from food, water, and supplements.

Source: Food and Nutrition Board, Institute of Medicine, National Academies

Vitamin, Mineral, and Nutrient Reference Values

The values in the label shown below are the targets used to determine Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day. Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances (the Dietary Reference Intake values) for specific population groups.

Daily Value***
  65 g
Total Fat
  20 g
  Saturated Fat
  Trans Fat
  300 mg
  2400 mg
  25 g
  Dietary Fiber
  50 g
  5000 IU
Vitamin A
  60 mg
Vitamin C
  1 g
  18 mg
Daily Value***
  400 IU
Vitamin D
  30 IU
Vitamin E
  80 µg
Vitamin K
  1.5 mg
  1.7 mg
  20 mg
  2 mg
Vitamin B6
  400 µg
Total Folate
  6 µg
Vitamin B12
  1 g
  400 mg
  15 mg
  70 µg
  2 mg
  2 mg
  3.5 g

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on sex, age, weight, and other factors.


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