Zinc is a type of mineral that is found in supplemental form but is also present in certain foods. According to drbenkim.com, zinc can protect your health by: fighting free radicals, controlling blood sugar, strengthening your immune system, balancing your emotions, strengthening your bones, and boosting your metabolism. The National Institutes of Health (NIH) recommends a daily zinc intake of 11 mg for adult men and 8 mg for adult women.
Dairy
One cup of regular milk provides 0.9 mg of zinc, according to the NIH. A cup of low-fat yogurt contains 1.6 mg of zinc. One ounce servings of cheddar, Swiss, and mozzarella cheeses provide an average of 1 mg of zinc.
Cereal
According to the NIH, nutritious breakfast cereals can provide 3.8 mg of zinc per ¾ cup serving. Such cereals should state that they provide 25 percent of the recommended daily value of zinc on their nutrition facts labels. Also, a ¾ cup serving of raisin bran contains 1.3 mg of zinc.
Seafood
Various types of seafood contain high levels of zinc. They include: six oysters with 77 mg; a three-ounce Alaskan king crab with 6.5 mg; a three-ounce lobster with 2.5 mg; and three ounces of flounder with 0.5 mg of zinc.
Meats
Chicken, pork, and beef all provide zinc. A chicken leg contains 2.7 mg of zinc, while ½ of a chicken breast contains 0.9 mg. A three-ounce serving of pork tenderloins provides 2.5 mg of zinc and a three-ounce serving of pork shoulder has 4.2 mg. A three-ounce serving of beef shanks contains 8.9 mg. Three ounces of organic beef have 5.80 mg, and beef liver contains 5.24 mg.
Beans and Peas
One-cup servings of chickpeas, green peas, and split peas contain 2.60, 1.08, and 1.96 mg of zinc, respectively, according to dr.benkim.com. A half-cup of kidney beans provides 0.8 mg of zinc while a half-cup of baked beans contains 1.7 mg.
Nuts and Oats
According to drbenkim.com, a one ounce serving of raw almonds provides 1 mg of zinc, raw cashews have 1.60 mg, and raw pecans have 1.28 mg. A packet of oatmeal offers 0.8 mg of zinc, according to the NIH.
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