Zinc is the second most abundant mineral in the body. It is an essential mineral that is involved in many different vital functions. Zinc is necessary for a healthy immune system and is involved in cell division and growth. It is needed for smell and taste, the breakdown of carbohydrates, proper blood clotting, wound healing and thyroid function. Zinc is also an antioxidant.
Guidelines
Zinc must be obtained through the foods we eat so it's important to know the best sources. According to information provided by the University of Maryland Medical Center, the body absorbs 20 to 40 percent of the zinc that is present in food but it absorbs it more readily from meat. The zinc in supplements is also absorbed better if it is taken with a meal that includes proteins. As a general rule, red meats contain the highest amounts of zinc. The foods in this list have been grouped according to the range of zinc provided. Keep in mind that the recommended daily allowance for adults is 8 to 11 mg (milligrams).
Best Source of Zinc
Oysters are an exception to the general rule about red meats. At 73 to 76 mg per serving, oysters are in a class of their own, containing far more zinc than any other source.
High Zinc Sources
Another exception to red meat is found in enriched ready-to-eat cereals, especially those containing wheat and bran but also including corn. Enriched cereals are found throughout the entire list of food sources for zinc but they don't all contain the same amount. Some cereals consisting of whole wheat, bran and oats contain 10 to 16 mg of zinc per serving.
Good Zinc Sources
The foods in this group are good sources that provide anywhere from 2 to 8 mg of zinc per serving. This is where you'll find meats: beef, turkey, lamb, chicken, pork, and liver. Ricotta cheese, clams and beans (especially baked beans that include pork and tomato sauce) are also found in this category.
Low Zinc Sources
Offering between 1 and 2 mg of zinc per serving the foods in this category include rice, pumpkin and sunflower seeds, yogurt, beans, peanuts, legumes, swiss cheese, sardines and soybeans. Spinach, mushrooms, canned corn and tomato products are a few of the vegetables that are in this group.
Poor Sources of Zinc
Fruits and vegetables are not good sources of zinc for two reasons. First, the small amount of zinc that is available in plants is not easily absorbed by the body. The Micronutrient Information Center at the Linus Pauling Institute states that "the zinc in whole grain products and plant proteins is less bioavailable due to their relatively high content of phytic acid, a compound that inhibits zinc absorption." The second reason is that the level of zinc in plants depends on the amount of zinc in the soil. The American Zinc Association states, "Very many plant species are affected by zinc deficiency on a wide range of soil types in most agricultural regions of the world. The major staple crops (rice, wheat, maize and sorghum) are all affected by deficiency together with many different fruit, vegetables and other types of crops." Unless you purchase vegetables from farms that are familiar to you, there is no way to know if the plants have been grown in mineral-depleted soil. Fruits and vegetables that contain anywhere from 0.10 to 0.85 mg of zinc per serving are: lettuce, parsley, eggplant, mustard greens, beets, spinach, broccoli, cabbage, peppers, cauliflower, grapes, melons, bananas, plums and pineapples.
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