Zinc is an essential mineral found in many of the foods you eat. This mineral plays an important role in cellular metabolism, protein production, wound healing, DNA formation and proper immune function. According to the National Institutes of Health, the recommended daily intake for zinc is 11 mg for males over 19 years of age and 8 mg for females over 19 years of age. You can obtain this zinc from many foods including vegetables.
Animal-Based Sources
The richest sources of zinc include oysters, beef, and other red meats, according to the Linus Pauling Institute. Six medium cooked shrimp contain 76.3 mg of zinc, 3 oz. of beef contains 6.0 mg and 3 oz. of pork contains 2.2 mg. Other animal sources of zinc include chicken, turkey and dairy products such as milk, yogurt and cheddar cheese.
Nuts And Beans
Nuts and beans also contain a good supply of zinc. A 1-oz. serving of cashews contains 1.6 mg of zinc, while a 1-oz. serving of almonds contains 1.0 mg of zinc and a 1-oz. serving of peanuts contains 0.9 mg. Beans and dried peas are also good zinc-rich sources. A 1/2-cup serving of baked beans can supply you with 1.8 mg of zinc, while a 1/2-cup serving of chickpeas contains 1.3 mg.
Vegetables With Zinc
Vegetables and fruits are not good sources of zinc. This is because your body does not readily absorb the zinc in plant-based foods as it does from animal-based proteins. However, the USDA does report some vegetable sources of zinc: a 1-cup serving of cooked spinach contains 1.37 mg of zinc, a 1-cup serving of cooked mushrooms contains 1.36 mg and a 1-cup serving of canned corn contains 1.36 mg. Other vegetables that contain zinc include green peas, okra and asparagus.
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