Zinc is one of the essential trace elements required for immune system support and neurological function, among other things. Trace minerals are needed in balanced amounts, as too much of one can interfere with the absorption or utilization of another. Obtaining zinc from natural sources is a safe and healthy practice. Dr. Jane Higdon of the Linus Pauling Institute notes that one multivitamin-multimineral supplement provides about 15 mg a day.
Seafood
Oysters contain almost a day's supply of zinc in just one cooked shellfish. They are the richest natural food source of zinc listed by the USDA. Cooked crab meat contains up to half of a day's requirement of zinc. Other seafood also contains natural zinc in lesser amounts.
Meats
Beef and lamb are good sources of zinc as are pork, turkey and duck. Three ounces of many cuts will provide almost half of the daily requirement. Chicken provides somewhat less, but combined with other foods can be a valuable source of zinc. Fresh meat products generally contain more zinc than cured meats.
Beans
Beans are a high source of zinc. They contain up to half a day's supply. Pork and beans may contain as much as 13 mg a cup. Most bean products contain less, but even vegetarian baked beans contain more than 5 mg a cup. Foods such as tacos and burritos that contain beans, meat and cheese are sources of natural zinc.
Dairy Products
Milk and milk products do contain natural zinc. Most contain 1/2 mg to 2 mg per serving. Combined with other foods, they can help assure an adequate supply of zinc. Ricotta cheese is high in zinc with more than 3 mg per cup. Most other cheeses have about 1 mg an ounce.
Fruits, Vegetables and Grains
Lentils and nuts of all types contain zinc usually exceeding 1 mg per serving. All whole grains are also good sources. Many breakfast cereals are fortified with zinc, so are a source, but not a natural one. All fruits and vegetables contain small amounts of zinc. The fruit, vegetable and grain sources are valuable ones as they also provide other trace elements and natural vitamins.
References
- Linus Pauling Institute: Zinc
- USDA National Nutrient Database for Standard Reference: Zinc
- "The Merck Manual" 17th Edition; Editors Mark H. Beers, MD and Robert Berkow, MD; 1999
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