Zippity doo dah for zinc, a trace element that is a building block for enzymes, proteins, and cells. It is also responsible for freeing Vitamin A from its holding tank, the liver, through its enzymatic activity.

But that’s not all for the last on this list: zinc also plays a role in boosting the immune system, mediating senses such as taste and smell, and wound healing. Zinc toxicity is rare, but zinc deficiency (most commonly occurring in the developing world) may lead to delays in growth and development, rough skin, cognitive impairment, a weakened immune system (leading in increased susceptibility of infectious diseases, particularly in kids), and more.

What You Need:

  • Men = 11 mg
  • Women = 8 mg

How to Get It:

  • Zinc can be zeroed in on in oysters (76.3 mg per 6 oysters)
  • beef (6 mg per 3 ounces)
  • turkey (3.8 mg per 3 ounces)
  • milk (1.8 mg per cup)
  • cashews (1.6 mg per ounce)

Vegetarians and vegans take note: zinc is less easily absorbed from vegetables so consider supplements or munching on more zinc rich foods.

What’s Too Much:

  • 40 mg