Iron and zinc are both essential minerals that share many of the same food sources; some of the best are meat and mollusks, but plant-based foods contain iron and zinc, as well. If you're a vegetarian, or simply cutting back on meat in your diet, be sure to obtain sufficient iron and zinc from a variety of other sources.
Significance
Iron and zinc play significant roles in the body. Iron stores and transports oxygen, functions as an antioxidant, and is needed for the production of energy and DNA. Zinc helps regulate gene expression and stabilizes the structure of some proteins. At the cellular level, it's an essential component in the chemical reactions of nearly 100 enzymes, and it plays a role in processes important for growth and development, according to the Linus Pauling Institute.
Meat and Fish Sources
Zinc and iron share a variety of food sources, including mollusks, meat and poultry, according to the USDA Nutrient Database, which reports their nutritional values based on a 3-oz serving size. Oysters are the best source of zinc, offering 74.06 mg. They also contain 5.91 mg of iron. Clams are higher in iron, with 23.77 mg, and provide 2.32 mg of zinc. Beef contains almost equal amounts: 3.13 mg of iron and 4.3 mg of zinc. Dark meat chicken has 2.44 mg of zinc and 1.25 mg of iron, and pork shoulder contains 4.22 mg of zinc and 1.66 mg of iron.
Beans, Nuts and Spinach
The USDA Nutrient Database provides nutritional values for zinc and iron in 1 cup of beans and spinach. Baked beans deliver 13.86 mg of zinc and 8.20 mg of iron, while kidney beans provide 4.20 mg of zinc and 5.24 mg of iron. Spinach provides 6.43 mg of iron, but has only 1.37 mg of zinc. Eating 1 ounce of cashews delivers about 1.6 mg of both minerals, notes the USDA.
Ready-to-Eat Cereals
Ready-to-eat cereals provide iron and zinc, but amounts range from 18 mg to less than 1 mg, depending on the type of cereal. Three cereals that are a good source of both minerals are Oat Life, Product 19 and Whole Grain Total, according to the USDA. A ¾-cup serving of Oat Life cereal contains 8.99 mg of iron and 4.45 of zinc; . You can obtain 18.00 mg of iron and 15.00 mg of zinc from both Product 19 and Whole Grain Total, but you have to eat 1 cup of Product 19 compared to ¾ cup of Total to get the same amount of the two minerals.
Iron and Zinc Deficiencies
Iron is the most common nutrient deficiency in the world, notes the Linus Pauling Institute. Consuming insufficient iron interferes with the formation of red blood cells and may cause anemia. Zinc deficiency impacts growth and development, causing growth retardation, immune system deficiencies and behavioral disturbances.
Overload
Both minerals can become toxic if too much is consumed. The National Institutes of Health note that an intake of 150 to 450 mg of zinc per day is enough to impact the immune system and interfere with iron function. When more iron is consumed than the body can store, the excess iron accumulates in tissues and organs. The result is iron toxicity, which causes cells to die. Too much iron in the liver, heart or endocrine organs such as the pancreas, gonads and pituitary gland may result in death.
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