Zinc is in almost every cell of the human body and is vital to the health of our bodies. It is commonly used to treat acne, colds and even hair loss. It can be taken as a supplement, but it is readily found in a number of foods that we eat. Some foods contain more zinc than others, and being aware of the zinc content is a great way to promote health.
Oysters
Shellfish are rich in zinc and oysters actually carry the highest amounts of zinc. According to the National Institutes of Health, oysters have 76.7 milligrams of zinc in a single serving of six medium-sized oysters, and they offer the most zinc raw, rather than cooked. This is impressive, because an adult aged 19 and older needs just 8 to 11 milligrams of zinc daily. This makes oysters an excellent source of zinc for someone who wants to improve their zinc intake. Therefore, eating just one raw oyster may be enough for you to get your daily allowance of zinc.
Dairy
Dairy foods also offer a source of zinc and some dairy foods can be enjoyable to eat. Milk offers .9 milligrams of zinc in 1 cup, while cheese offers 1.1 milligrams in a single serving. Moms and dads can sneak good nutrition into their child's diet with favorite foods like macaroni and cheese or cheese pizza. Giving kids yogurt or even ice cream is also another way to get extra zinc in the diet. However, checking the labels of dairy products is important because different brands and types of foods have different amounts of zinc.
Nuts and Grains
Nuts and grains can also be good sources of zinc. Cashews alone have 1.6 milligrams of zinc in a 1-ounce serving. In comparison, 1 ounce of almonds offers 1 milligram of zinc in a 1-ounce serving. Other nuts and grains offer modest amounts of zinc. In fact, breads made with whole grains can be a great source of zinc. In addition, cereals made with whole grains or nuts can be very good sources of zinc and some cereal manufacturers further enhance the zinc amounts of their cereals. According to Melissa Stevens, M.S., R.D., L.D., with the Cleveland Clinic, vegetarians can be prone to zinc deficiencies in their diets, and zinc from plant sources may not absorb as well as zinc from meats. Therefore, vegetarians may need to take an extra supplement or eat additional foods with zinc.
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