Symptoms of zinc deficiency include growth retardation, hair loss, delayed sexual maturation, impaired wound healing, and white spots on nails. The recommended daily intake varies by age and gender, with adult females needing 8 mg and males 11 mg per day. Pregnant and lactating women require more.
Zinc is found in shellfish, beef, nuts, and legumes. However, zinc absorption is better from animal sources compared to plant-based foods due to compounds that inhibit absorption.
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