According to the National Institute of Health, adult women need 9 mg of zinc per day, and adult men need 11 mg. Getting enough zinc is crucial because zinc helps regulate your immune system. Zinc is necessary for cell division, cell regrowth and cell repair. Without zinc, you'll encounter problem like hair loss, weakened sense of taste and smell, and wounds that have trouble healing. Eating foods high in zinc on a regular basis will help ensure you get all of this important mineral that your body needs.
Seafood
Some of the foods with the highest zinc contents are seafood. In fact, the National Institute of Health reports that oysters have more zinc than any other food. They contain 76 mg of zinc in one raw six-oyster serving, which is impressive, as the average adult only needs 9 to 11 mg per day. You can get zinc from other kinds of seafood, too. Lobster, for example, has 2.5 mg in a 3 oz. serving. Sole and flounder contain 0.5 mg per 3 oz. serving, and Alaskan King Crab will net you around 6.5 mg per 3 oz. serving. Regular seafood eaters are likely getting all the zinc they need.
Meat
According to the National Institute of Health, most people get their zinc from meat. Poultry and beef are the most common sources of zinc in our diets, but other meats like lamb and pork also contain good amounts. A 3 oz. serving of beef contains around 9 mg, close to the entire recommended daily intake. Poultry has slightly less. A chicken leg, for example, has 2.7 mg. The amount of zinc in a 3 oz. serving of roasted pork shoulder is about 4.2 mg.
Legumes and Dairy
Vegetarian sources of zinc include legumes and dairy. For example, a serving of nuts, like cashews or almonds, contains between 1 mg and 2 mg of zinc. Beans, depending on the variety and how they are processed, contain 1 mg to 3 mg of zinc. Vegetarians who eat dairy can get 1 mg of zinc from a cup of 2-percent milk, a cup of yogurt or 3 oz. serving of cheese. Some cereals and grain products are fortified with zinc, so reading the label will help determine contents; however, food companies are not required to list zinc on their labels.
Member Comments