Your body contains 22 minerals essential for good health, according to Molly Mettler and Donald Kemper, the authors of "Healthwise for Life." Zinc is one of the trace minerals that helps your immune system function, helps cells grow, heals wounds and maintains your body's ability to taste and smell, according to the National Institutes of Health. NIH studies published in 1991 and 1994 showed that most people do get the recommended daily amount of zinc through their diets.
Oysters
Oysters contain more zinc than any other food, according to NIH.org. The website reports that six medium oysters provide 76.7 mg of zinc per serving, which is over 500 percent of the daily recommended value of 8 mg for women and 11 mg for men. If you want to ensure that you get an adequate amount of zinc, making jambalaya with oysters or eating an oyster po'boy sandwich once a week will more than suffice.
Meat, Fish and Poultry
NIH.org cites statistics from the U.S. Department of Agriculture, which lists 3 oz. of beef providing 8.9 mg of zinc, 3 oz. of pork containing 4.2 mg, one chicken breast having 1.8 mg and 3 oz. of crab giving you 6.5 mg. Most Americans who eat meat, poultry and fish have no problem in meeting their bodies' zinc needs.
Beans and Whole Grains
Vegetarians can meet their need for zinc by eating beans and whole grains. Chickpeas and lentils both contain 1.3 mg of zinc per 1/2 cup, brown rice has 1.2 mg in every 1 cup and wheat germ has 1.8 mg per 2 tbsp., according YoungWomensHealth.org. The website also notes that Cheerios cereal has 3.5 mg in 3/4 cup and Life cereal has 4.1 mg per 3/4 cup. Many other breakfast cereals are also fortified with zinc.
Soy Products
Vegetarians can also obtain zinc from a variety of soy products. Tofu and tempeh have 1 mg per 1/2 cup, soybeans have 1.3 mg per 1/2 cup and soy nuts have 1.5 mg per 1/2 cup, according to YoungWomensHealth.org.
Dairy Products
Dairy products are another good source of zinc. YoungWomensHealth.org reports that cheddar cheese has .9 mg per oz., milk has 1 mg per oz. and yogurt has 1.8 mg in each 1-cup serving.
Nuts
Adding a handful of nuts to your daily diet as a snack, or an addition to a salad or dessert, helps add zinc. An ounche of cashews contains 1.6 mg of zinc, and 1 oz. of almonds contains 1 mg of zinc, according to NIH.org.
Member Comments