Zinc is a trace mineral that is involved in over 100 enzyme reactions, including those that protect the cell membranes from free radical damage and synthesis of DNA and RNA. It is also involved in carbohydrate metabolism, blood pH balance, and insulin regulation. Registered dietitian Mary Grosvenor, former researcher at UCLA Medical Center, recommends that you consume 11mg of zinc per day, which you can get from plant and animal sources.
Red Meat and Seafood
Certain meats and seafoods, such as beef and crab, contain the highest amount of natural zinc sources. Three oz. of these meats contain between 4 to 6mg of zinc, depending on how they are cooked. Other animal sources, such as eggs, chicken, and salmon, have less than 2mg of zinc in the same amount of weight.
Although beef has a high zinc content, it is also high in saturated fat, which causes high cholesterol levels. Therefore, George Mateljan, author of "World's Healthiest Foods," recommends that you get your zinc mostly from plant sources rather than animal sources.
Fortified Cereals and Grains
Most cereals, pastas, and other grain products have their nutritious outer layer removed during processing thereby losing much of their zinc, iron, fiber, and B-vitamins. Therefore, many food companies fortify their products with added vitamins and minerals to restore some of their original nutritional value. Even so, you should consume unprocessed, whole-grain products that do not have their bran and germ removed. These include oatmeal, whole wheat bread, and bran cereals. Two cups of oatmeal or two slices of whole wheat bread contain about 2.4 and 1.5mg of zinc, respectively.
Dairy Products
All dairy products, including milk, cheddar cheese, and yogurt, contain relatively high zinc content per serving. One cup of yogurt contain 2mg of zinc and one cup of milk contains 1.2mg of zinc. These sources--in addition to whole-grain foods and other plant-sources--are ideal for lacto-vegetarians who do not eat animal products except from dairy sources.
Legumes, Nuts and Seeds
Legumes, nuts, and seeds are also other vegetarian sources of zinc. Beans, almonds, sunflower seeds, pumpkin seeds, and lentils are some of the best sources of zinc in this group. One-quarter cup of seeds or three-quarters cup of beans provides about 1mg of zinc. One cup of lentils provide almost 3mg of zinc.
References
- "World's Healthiest Foods"; George Mateljan; 2006
- "Nutrition From Science to Life"; Mary Grosvenor; 2001
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