Zinc
RDA (Recommended Daily Allowance)
Adult males: 11 mg
Adult females: 8 mg
Zinc is commonly found in oysters, red meat, poultry, fortified breakfast cereal, beans, nuts, whole grains, and dairy products.
Zinc helps the body to battle both bacteria and viruses, and also helps to produce cells in pregnancy and infancy. It also promotes wound healing and plays a role in sensing both taste and smell.
The symptoms of zinc deficiency include slow growth in children, delayed sexual development, and impotence in men. Other symptoms include hair loss, diarrhea, sores on the eyes and skin, loss of appetite, slow wound healing, and low levels of alertness.