Zinc is an important mineral for many bodily functions. Zinc aids in enzyme production and DNA synthesis, promotes a healthy immune system, and helps maintain neurotransmitters that affect the senses of taste and smell. A good diet should have an adequate balance of zinc, as too much or too little can have adverse effects on your health. Adults should aim for 8 to 11 mg a day, while children should consume 3 to 8 mg, depending on age.
Meats
In general, high protein foods also have higher levels of zinc, and meat is no exception. Beef, in particular, has high levels of the mineral. Depending on the cut and preparation, beef offers a range of 6 to 10 mg of zinc per 100 g of beef. Lamb contains 3 to 5 mg, while chicken, pork and turkey offer 1 to 3 mg.
Vegetables and Nuts
Vegetables contain low levels of zinc, which can make it difficult for vegetarians to maintain adequate daily values. Lentils, peas, beans and corn offer the most zinc, with around 0.5 to 1 mg per 100 g. Vegetarians may rely on nuts to offer a boost in zinc. Brazil nuts, cashews and chestnuts offer around 4 mg, while almonds, peanuts, macadamias and walnuts supply 2 to 3 mg.
Grains
Bran wheat is another great source of zinc. Vegetarians concerned with low zinc levels may find it optimal to rely on bran wheat, which provides about 16 mg per 100 g. Whole meal flour, rye bread and starch-red wheat are other good grain choices for zinc, offering 3 mg per 100 g.
Seafood
Raw oysters are extremely rich in zinc. At approximately 45 mg of zinc per 100 g, just a few oysters will more than satisfy the recommended daily balance. Other seafood isn't nearly as rich in zinc, but remains a good source of the mineral. Crab offers 6 mg of zinc, while lobsters, mussels and prawns offer around 2 mg.
Dairy
Cheese typically offers the most zinc among dairy products. Cheddar, parmesan and edam all supply 4 mg per 100 g. While regular milk only contains around 1 mg of zinc, dried varieties offer 3 to 4 mg, with skim supplying the most. Add some chocolate milk mix or cocoa powder to a glass of milk to boost zinc levels by 2 to 7 mg, respectively.
Other Foods
A few other foods can help boost low zinc levels. At 17 mg of zinc per 100 g, toasted wheat germ can be sprinkled on top of salads or soups to increase their low zinc levels. Another easy addition is sesame flour and sesame butter, which provide 10 mg of zinc. While fruits are typically very low in zinc, dried watermelon, pumpkin and squash seeds are all good sources of zinc, with 10 mg per 100 g.
Member Comments