Share on Pinterest James Ransom/Offset Images Zinc is a mineral that’s essential for good health.It metabolizes nutrients, maintains your immune system and grows and repairs body tissues.Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements ( 2 ).Some people are at risk of a zinc deficiency, including young children, teenagers, the elderly and women who are pregnant or breastfeeding ( 3 ).In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the Daily Value (DV) (4).Smaller shellfish like shrimp and mussels are also good sources, both containing 14% of the DV per 100 grams (3.5 ounces) (7, 8, 9).However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning.Summary Shellfish like oysters, crab, mussels and shrimp can all contribute to your daily zinc needs.They are also an excellent source of protein and fiber and can be easily added to soups, stews and salads.Heating, sprouting, soaking or fermenting plant sources of zinc like legumes can increase this mineral’s bioavailability ( 12 ).For example, 3 tablespoons (30 grams) of hemp seeds contain 31% and 43% of the recommended daily intake for men and women, respectively.To add hemp, flax, pumpkin or squash seeds into your diet, you can try adding them to salads, soups, yogurts or other foods.For example, 100 grams of cheddar cheese contains about 28% of the DV, while a single cup of full-fat milk contains around 9% (25, 26) These foods also come with a number of other nutrients considered important for bone health, including protein, calcium and vitamin D. Summary Dairy foods are good sources of zinc.Summary One large egg contains 5% of the DV for zinc, as well as a host of other nutrients, including protein, healthy fats, B vitamins, selenium and choline.However, they are considerably better for your health and a good source of many important nutrients like fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium.In fact, eating whole grains has been linked to a longer life and number of other health benefits, including a reduced risk of obesity, type two diabetes and heart disease ( 30 , 31 , 32 ) Summary Whole grains can provide a source of zinc in your diet.Summary Most vegetables are poor sources of zinc, but some contain moderate amounts and can contribute to your daily needs, especially if you don’t eat meat. .
5 Plant Foods High in Zinc for Vegans and Vegetarians and Why
It’s important to note, though, that some of these plant foods contain phytates, which may bind to zinc, preventing proper absorption. .
10 Foods That Are High In Zinc
In fact, the often-overlooked mineral is “important for your immune system, wound healing, and protein synthesis,” says Amy Gorin, RDN, a nutritionist in the New York City area.Here's how the immunity magic happens: “Zinc contributes to the development of cells that are in charge of defending your body against toxins or threatening foreign substances," Gorin says. .
Foods High in Zinc and Why You Need It
Zinc is part of important bodily systems, including cell division, immune function, wound healing, and more.The National Institutes of Health considers 40 milligrams of zinc the maximum an adult should have in a day.Zinc is essential so that over 300 enzymes can properly function in the body, and it plays a role in processes like digestion, metabolism, and nerve health.Zinc has also been found to contribute to improved growth and development in children and plays a crucial role in cell division.Macular degeneration is a common condition among adults over 50 that causes blurred or reduced central vision.Studies have shown that zinc might slow the progression of age-related macular degeneration. .
20 Foods High in Zinc to Add to Your Diet — Eat This Not That
We know that getting enough vitamins in our diet is important, and the same goes for minerals.Other issues that can come up from a zinc deficiency include slow wound healing and a poor appetite, according to Groves.Getting enough zinc in your diet through the food you eat is important because your body uses it frequently, and can't store it, according to Ash."I'd recommend aiming to include shellfish in your diet weekly, as well as other meats throughout the week," says Groves.Keep reading below for the top 20 food sources of zinc to find out how to incorporate enough of the important mineral into your diet.Ground beef is a great source of zinc, with just a four-ounce serving clocking in at over half of your daily need for zinc.Beef is also rich in protein and B-vitamins, making it a great option to have in your diet a few times a week.A three-ounce serving of lobster has three milligrams of zinc, nearly 40 percent of your daily value.Your daily serving of oats gets you nearly three milligrams of zinc, which clocks in at almost 40 percent of your daily value of zinc.And did you know that a four-ounce serving has two milligrams towards your daily needs for zinc?10 Chickpeas, 1.53 milligrams of zinc.Chickpeas are arguably one of the most versatile foods.Chicken, specifically the dark meat like the thighs and legs, is a great option for making sure you're getting enough zinc in your diet.Not only is yogurt a good source of protein and calcium, but it contains a decent amount of zinc, too.An eight-ounce serving contains 1.34 milligrams of zinc.Swiss cheese contains a pretty good amount of zinc—almost one milligram per slice—which is not bad when you're working towards that daily goal.While they may not be as good of a source of zinc as cashews, almonds also contain some zinc, with almost a full milligram of the mineral in a one-ounce serving.Add a slice of cheddar to your grass-fed beef burger and you'll meet about 75 percent of your total daily zinc goals.One 100-gram serving of kidney beans is a great source of fiber and protein. .
Best Foods With Zinc to Strengthen Your Immune System
In a preliminary lab study published in July 2015 in the Journal of Biological Chemistry, researchers found that zinc may play an important role in regulating the heartbeat — a potential advancement in the fight against arrhythmia-related heart failure.Nonetheless, scientists used cardiac tissue from sheep hearts when observing these benefits, so more research in humans is needed before it’s clear that eating foods with zinc would produce these results for people.Researchers have observed that zinc positively affected thyroid function among a small group of overweight women with hypothyroidism, according to a study published in March 2015 in the Journal of the American College of Nutrition.As mentioned, zinc may aid the healing of wounds by reducing inflammation and activating immune cells at the area of injury, per research cited in an article published in January 2018 in Nutrients.Zinc is an essential trace mineral, which means our bodies need only a small amount of it to maintain good health, according to MedlinePlus. .
16 Foods High in Zinc for a Stronger Immune System
If you've ever popped zinc lozenges while reaching for tissues and sipping hot soup, you probably know that the mineral helps support a healthy immune system.Not only does zinc play a role in immune function, but it also helps heal wounds and create proteins — a key part of cell growth and development, according to the National Institutes of Health (NIH).And not getting enough of the trace mineral can cause zinc deficiency, which comes with side effects like slowed growth, loss of appetite and a weakend immune system.Oysters are a seafood favorite with incredibly high levels of zinc as well as protein and iron.Cereals are often fortified with vitamins and minerals, making them a great vegetarian food high in zinc.Tip Choose cereals that are low in added sugar, which should be limited to just 10 percent of total daily calories, according to the Dietary Guidelines for Americans.The World Cancer Research Fund (WCRF) advises limiting your intake to no more than 18 ounces of cooked red meat per week as eating too much red and processed meats is linked to an increased risk of colorectal cancer.Tofu is a versatile vegetarian and vegan favorite, thanks to its protein, iron, calcium and zinc content.White and dark meat turkey is a good source of protein, vitamin B12 and zinc.Pork provides ample protein, iron, vitamin B12 — and a 3-ounce cooked serving packs 25 percent of the DV for zinc.Also known as garbanzo beans, chickpeas — the base for hummus — are a good source of fiber and healthy fat.But be choosy: Flavored yogurts — like some cereals — are high in added sugar, so opt for plain, unsweetened varieties when you can.It's rich in complex carbs, which fuel your muscles and brain, and contains 21 percent of the DV for zinc per 1 cup cooked as well as 4 grams of filling fiber.Oatmeal mixes well with a variety of toppings including nut butter, fruit, cacao nibs and seeds.Find out how to roast pumpkin seeds and easy, tasty ideas for adding them to your everyday diet.A 1-cup serving of cooked black-eyed peas contains 20 percent of the DV for zinc and 11 grams of fiber, making them a great mix-in for salads and soups.The shiitake variety is one of the more flavorful mushrooms when sautéed, making them a popular addition to omelets and stir-fry dishes.Thanks to its zinc and vitamin E content, green peas can help support a healthy immune system, making them a good addition to your favorite chicken soup when you're home sick with the common cold.A handful of cashews makes for a satisfying, crunchy snack that's rich in plant-based nutrition, including protein, iron and magnesium — and 1 ounce provides 14 percent of the DV for zinc.Toss cashews with your favorite trail mix, eat them plain or serve them atop a chicken or veggie stir-fry.Spinach (and other leafy greens) seems to have a little bit of everything that's good for you: folate, plant-based iron, fiber, vitamins A, C, E, K and magnesium to name a few. .
Foods high in zinc: Benefits and list
Zinc is a nutrient that plays a vital role in immune system response, wound healing, synthesizing proteins and DNA, and many other bodily functions.In this article, learn about the benefits of zinc and which foods to eat to ensure adequate intake.women who are lactating: 12 mg It is well known that of all food types, oysters contain the most zinc per serving.Food manufacturers may also fortify foods with zinc to help a person meet their daily requirements.Examples of foods high in zinc include : oysters, 3 ounces (oz): 74 mg.dark meat chicken, 3 oz: 2.4 mg Other zinc sources in a person’s diet include low fat yogurt, pumpkin seeds, milk, chickpeas, instant oatmeal, almonds, and Cheddar cheese.These all contain around 1–2 mg of zinc per serving.Zinc sources for vegans and vegetarians Share on Pinterest Nutritional yeast is a good source of zinc for vegans and vegetarians.According to 2017 research , a person eating a vegetarian or vegan diet may need to consume 50% more zinc than people who regularly eat animal products.If a person chooses to supplement their diet with zinc, they may wish to avoid taking it at the same time as supplements of calcium, copper, folic acid, iron, and magnesium.Zinc plays a role in several bodily functions, including: Growth : People require zinc for physical growth and development.: People require zinc for physical growth and development.Symptoms of zinc toxicity include: appetite loss. .