4. Zinc for boosting mood
The RDA for zinc is 8mg/day for women and 11mg/day for men.
Vegetarians absorb less zinc from plant foods and need more zinc than non-vegetarians.
Zinc absorption is decreased by alcohol of and loss of zinc in urine is increased.
Where to find it: Oysters, beef, veal, pork, lamb, lobster, crab, cashews, almonds, pumpkin seeds, sunflower seeds, lentils and chickpeas.
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