Zinc is a mineral important for many body functions. According to the National Institutes of Health, Office of Dietary Supplements, zinc helps maintain the immune system, promotes wound healing and affects our sense of smell and taste. The body does not store zinc, so it needs to be consumed daily in order to maintain necessary levels, which the FDA says is 15 mg for those over four. Consuming food sources of zinc is a great way to ensure you are getting the recommended amount.
Meats
A report from the NIH ODS states that oysters have a higher concentration of zinc than any other food, although most people obtain the zinc in their diet from beef and poultry. It only takes 6 medium oysters to provide you with 76.7 mg of zinc, which is 513 percent of the DV (daily value) recommend by the FDA. You almost have to eat 2 pounds of beef to obtain that much zinc, as 3 oz. of cooked beef contains 8.9 mg of zinc, or 59 percent of the DV. Other good meat sources are crab, chicken, pork and lobster.
Nuts and Seeds
Nuts and seeds also contain a high amount of zinc. According to nutrient data from the United States Department of Agriculture, a 1 oz. serving of a mix of roasted pumpkin and squash seeds contains 2.9 mg of zinc, or 19 percent of the DV. Along with squash seeds and pumpkin seeds, other top sources of zinc are cashews, brazil nuts, almonds, mustard seeds, sesame seeds and pecans.
Dairy
Dairy proves to be an excellent source of zinc as well. According to the NIH ODS, just 1 cup of fruit yogurt contains 1.6 mg, or 11 percent of the DV. Obtaining zinc from dairy sources can be crucial, especially if you do not consume enough meat to meet the DV of zinc. A report from Baylor College of Medicine explains that while calcium is normally found to inhibit the absorption of zinc, it may be the proteins in milk that keep the zinc in dairy products in an easily absorbable form. Along with yogurt, good dairy choices for zinc are whole milk, cheddar and mozzarella cheese.
Vegetables
Zinc is also available from vegetable sources as well. Leafy green vegetables, such as spinach, contain an average of 1.4 mg of zinc in a 1 cup serving, making up for nearly 10 percent of the DV. Collard greens and swiss chard are also excellent choices of greens. Additional vegetables that contain zinc are broccoli, asparagus, mushrooms, peas, cauliflower, okra, squash, onions, cabbage and beans. No matter what your personal preferences are, there is sure to be a vegetable source of zinc that will suit your palate. It is important to note that vegetables, as well as nuts, are high in fiber which, according to the National Institutes of Health, can hinder zinc absorption. If you are obtaining your DV of zinc through these sources, be sure to add variety to your choices, substituting a lower fiber vegetable such as summer squash, for a higher fiber vegetable, such as beans, on occasion.
Fortified Foods
Zinc is also available in foods that it has been added to. Referred to as "fortified," zinc has been added to breakfast cereals, and even several juices. Zinc will only appear on a nutritional label if it has been added to the food.
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