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Estimated Average Requirement (EAR) and Recommended Dietary Allowance (RDA) for amino acids (protein) for healthy adults 19 y and older, mg/kg/day:

  • Estimated Average Requirement (EAR): average, estimated to meet the requirements of 50%.
  • Recommended Dietary Allowance (RDA): average, sufficient to meet the nutrient requirements of nearly all.
Amino Acids EAR RDA
phenylalanine + tyrosine 27 33
valine 19 24
threonine 16 20
tryptophan 4 5
methionine + cysteine 15 19
leucine 34 42
isoleucine 15 19
lysine 31 38
histidine 11 14

John Stuart Mill

A person may cause evil to others not only by his actions but by his inaction, and in either case he is justly accountable to them for the injury.

Zinc

Zinc is a nutritionally essential mineral needed for catalytic, structural, and regulatory functions in the body.

The RDA (recommended daily allowance) for adult women and men is 8 mg a day and 11 mg a day of zinc, respectively.

Severe zinc deficiency is a rare, genetic or acquired condition. Dietary zinc deficiency, often called marginal zinc deficiency, is quite common in the developing world, affecting an estimated 2 billion people. Zinc deficiency can cause impaired growth and development in children, pregnancy complications, immune dysfunction, and increased susceptibility to infections. Long-term consumption of zinc in excess of the tolerable upper intake level of 40 mg a day for adults can result in copper deficiency.

Zinc bioavailability is relatively high in meat, eggs, and seafood. Zinc is less bioavailable from whole grains and legumes due to the inhibitory effects of phytic acid on absorption of the mineral.

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