Zinc is a mineral vital to the inner workings of the body. It aids in the healing of wounds and supports the senses of taste and smell. It also helps in the proper functioning of more than 300 enzymes. Adults only need about eight to 11 mg. of zinc per day, and zinc can be readily found in many of the common foods we eat.
Seafood
According to the U.S. National Institutes of Health, eating oysters is probably the best known way to get high levels of zinc. Oysters and other mollusks provide between 75 mg. and 267 mg. of zinc per serving. The variance depends on whether the oyster is wild or farmed, and how it is cooked. Raw, wild oysters offer the highest dietary value of zinc. In comparison, lobsters carry about 10 mg. of zinc in a single serving, while Alaskan King crab offers 6.5 mg. per serving.
Dairy Products
Dairy products can also be a good source of zinc. An ounce of Swiss cheese offers 1.1 mg. of zinc, while a cup of milk offers 0.9 mg of zinc. In addition, yogurt is also a good source of zinc and offers about 1.6 mg of zinc in a 1-cup serving. Using cheeses to prepare foods such as macaroni and cheese is a good way to incorporate zinc into the family diet.
Yeast
Yeast is a rich source of zinc. A single package of yeast delivers about 19 mg. of zinc. Therefore, breads or desserts made with yeast can be relatively good sources of zinc for the diet. Enhancing the breads and desserts with nuts and grains and dried fruits can further up the zinc content. Some manufacturers of flour and bread mixes fortify their products with additional zinc. According to Melissa Stevens, MS, RD, LD, of the Cleveland Clinic, zinc that is obtained through plant sources such as nuts or seeds, might not be absorbed as well by the body.
Member Comments