Zinc From Brown Rice
Approximately 20 percent of the world's dietary energy comes from rice, according to the Food and Agricultural Organization. Brown rice is the most nutritious option, since it's a whole grain and thus contains more fiber and more micronutrients than white rice. It's a good source of thiamine, niacin, vitamin B-6, magnesium and phosphorus and also provides you with some zinc.
Zinc is an essential mineral your body uses for cell division, forming proteins and DNA, brain function, tissue growth, insulin function, immune function and wound healing. A proper sense of taste and smell also depends on adequate zinc consumption. Your body doesn't store zinc, so you need to consume it regularly to meet your needs.
Zinc in Brown Rice
Each 1-cup serving of brown rice contains 1.21 grams of zinc. This is 15 percent of the recommended dietary allowance of 8 milligrams per day for women and 11 percent of the RDA of 11 milligrams per day for men. Pregnant women should consume 11 milligrams of zinc per day and lactating women should consume 12 milligrams per day.
Increasing Zinc Consumption
Combining brown rice with better sources of zinc will help you increase your zinc consumption. Pair brown rice with oysters, crab, lobster, beef, pork or dark meat chicken, all of which contain more zinc per serving. Nuts, legumes and cheese will also help you increase your zinc intake, although they contain smaller amounts of this essential mineral.
Zinc deficiency can cause impaired immune function, loss of appetite, diarrhea, hair loss and weight loss. Most people in the United States consume enough zinc through their regular diets. However, vegetarians, alcoholics, pregnant and lactating women, people with sickle cell disease and those with gastrointestinal disorders are at an increased risk for zinc deficiency and may need to take supplemental zinc.
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.