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Zinc

What it’s good for
Zinc is an essential mineral that useful for repairing wounds, maintaining fertility in adults and growth in children. It is also good for keeping your immunity system strong by protecting it against free radicals and helps to improve vision. It’s also commonly used in addressing acne problems.

Where to find it
Oysters, tofu, meat, black-eyed peas, seafood, eggs and wheat germ.

How to take it
Recommended dosage for adults: 20 to 50 mg daily

Safety
Taking too much zinc reduces the amount of copper the body can absorb, which can lead to anemia and to weakening of the bones. Overdosing on zinc also impairs immune function, and lowers the levels of good cholesterol, also known as high-density lipoproteins. Extreme cases include severe nausea and vomiting.