Foods for Zinc Deficiency

Zinc is a trace mineral tneeded for proper function of the reproductive organs, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing." It also helps the body synthesize proteins and aids in the formation of collagen cells, which may help speed the healing of wounds. A deficiency of this mineral may result in the loss of the ability to taste and smell, and may cause symptoms such as fatigue, impotence and poor night vision. Several foods may help correct a zinc deficiency. However, contact your physician before increasing zinc intake. Doses of more than 100 mg per day may suppress immune system function.

Seafood

Several types of seafood are abundant sources of zinc, according to the National Institutes of Health Office of Dietary Supplements. Oysters, for example, provide more zinc than any other food by weight--six medium oysters contain about 76 mg of this mineral, or over 500 percent of the daily recommended intake. Other types of seafood rich in zinc include lobster, Alaskan king crab and flounder.

Legumes

According to Dr. James Balch and Phyllis Balch, legumes are rich sources of zinc. A cup of cooked black beans, for example, contains about 2 mg of zinc, or about 13 percent of the recommended daily intake, according to the World's Healthiest Foods. Other legumes rich in zinc include lima beans, chickpeas, navy beans and lentils.

Red Meat

According to the National Institutes of Health Office of Dietary Supplements, red meat can provide zinc to correct or prevent deficiencies. A 3-oz. serving of beef shank contains about 8.9 mg of zinc, or about 59 percent of the daily requirement. A similar serving of pork shoulder provides about 4.2 mg of this essential mineral, or 28 percent of the recommended daily intake.

Other Foods

Numerous other foods contain zinc, according to Dr. James Balch and Phyllis Balch. These include eggs, kelp, mushrooms, pumpkin seeds, pecans and whole grain breads and pastas. One medium egg, boiled, provides about 0.46 mg of zinc, or about 3 percent of the recommended daily intake, according to the World's Healthiest Foods website. A 1/4-cup serving of kelp contains about 0.57 mg of iron, or roughly 3.17 percent of the recommended daily amount, and a 5-oz. serving of raw crimini mushrooms contains about the same amount. Pumpkin seeds are especially rich sources of iron--a 1/4-cup serving contains about 5.16 mg, or about 28.7 percent or the recommended daily intake.