Zinc is a trace mineral needed for optimum human health. The Recommended Daily Value or DV for this nutrient, according to the MayoClinic.com, is 15mg daily. The National Institutes of Health Office of Dietary Supplements reports that zinc is important for DNA synthesis, proper immune system function and wound healing as well as normal growth and development. Foods rich in zinc include especially seafood, meat, pork, poultry, seeds and nuts.
Seafood
The best known food source of zinc is the oyster. According to the U.S. Department of Agriculture Office of Dietary Supplements Zinc fact sheet, 6 medium-sized oysters, cooked, provides 76.7mg zinc, meeting over 500 percent of the recommended daily value, or DV. A 3 oz. portion of cooked Alaskan king crab provides 6.5mg, meeting over 40 percent of the DV. Other varieties of crab, such as Dungeness and blue crab, are rich in zinc. Lobster, another good food source of this trace mineral, provides 2.5mg per 3 oz. serving, meeting 17 percent of the DV.
Beef, Lamb and Pork
According to the World's Healthiest Foods website, beef and lamb are zinc-rich meats. A 4 oz. cooked portion of beef tenderloin provides 6.33mg, meeting just over 42 percent of the DV. A 4 oz. portion of lean cooked venison offers 3.12mg, or almost 21 percent of the DV. The same amount of roasted lamb loin offers 4.6mg, meeting nearly 31 percent of the DV. A 3 oz. cooked portion of pork shoulder provides a similar amount of zinc, 4.2mg, or 28 percent of the DV. Pork tenderloin is slightly lower in zinc but still a suitable food source for the mineral. A 3 oz. cooked portion provides 2.5mg, or 17 percent of the DV.
Seeds and Nuts
Pumpkin seeds are the richest vegan food source of zinc, according to the U.S. Department of Agriculture National Nutrition Database for Standard Reference. A 1 oz. serving of roasted seeds provides, 2.9mg, thereby meeting 19 percent of the DV. Sesame seeds are also rich in zinc, offering 2mg per oz. of whole or roasted seeds, or 13 percent of the DV. Toasted sunflower seed kernels and roasted cashew nuts are other tasty zinc-rich foods. Each meets approximately 10 percent of the DV per 1 oz. serving.
References
- MayoClinic.com: Nutrition and Healthy Eating--What does percent daily value mean on food labels?
- National Institutes of Health: Office of Dietary Supplements--Zinc Fact Sheet
- World's Healthiest Foods: Zinc
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Zinc Content of Foods
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