Zinc is a trace mineral that is important for your immune system, wound healing and cell health. Symptoms of a zinc deficiency include frequent infections, poor appetite and wounds that take a long time to heal. Most adults need between 8mg and 11mg of zinc each day.
Oysters
The University of Maryland Medical Center reports that oysters are the richest dietary source of zinc. Three medium, cooked oysters contain 38mg of zinc, which is well above the recommended amount. Steamed oysters are also low in calories and can provide you with some potassium, selenium, vitamin A and vitamin B12. Occasionally including oysters in your diet may help you get the amount of zinc you need.
Beef
Beef is another good dietary source of zinc. According to the Linus Pauling Institute at Oregon State University, 3 oz. of cooked beef provides you with 6mg of zinc. Although beef is a good source of zinc, it can also be high in calories and saturated fat and should be eaten in moderation. Diets high in saturated fat can increase your cholesterol levels and increase your risk for heart disease.
Beans
Adding beans of all kinds to your diet can help you get enough zinc. A cup of beans, including black, pinto or Lima beans, can give you approximately 2mg of zinc. Beans are also an excellent source of fiber and other minerals and vitamins. Beans can be easy to prepare and can be eaten in many different ways. Top your favorite salad with beans, or add them to a burrito or your favorite chili.
Milk and Cheese
Milk and cheese are commonly eaten foods and can add some zinc into your diet. One cup of milk contains approximately 1.8mg of zinc and 1 oz. of cheddar cheese adds 1mg of zinc. Other types of cheeses that contain zinc include ricotta, Swiss and Gouda. If you are concerned about being deficient in zinc, drinking milk and eating some cheese are easy ways to add more zinc into your diet.
Member Comments