Zinc is an essential mineral found in every cell in your body. Your body needs zinc to keep your immune system functioning properly and to help your blood clot. Zinc also helps your thyroid and reproductive system, and keeps your senses of taste, smell and sight working. You don't need much zinc in your diet, and a deficiency is rare. The National Institutes of Health Office of Dietary Supplements suggests that adults need between 8 and 11 mg of zinc daily.
Causes and Symptoms of a Zinc Deficiency
Low levels of zinc are rare in the western world, although zinc deficiencies may be more common in developing nations. According to the University of Maryland Medical Center, people most at risk for low levels of zinc include those on very restricted diets, people with anorexia, people with malabsorption issues -- such as celiac or Crohn's disease -- and the elderly, especially after age 75. Symptoms of a zinc deficiency include slow growth in children, poor healing, lack of appetite, weight loss, hair loss and skin problems such as psoriasis and acne.
Fruits High in Zinc
Although almost all fruits contain a small amount of zinc, the fruits highest in zinc include avocados, blackberries, dates, loganberries, pomegranates and raspberries. Seeds tend to have higher amounts of zinc, so fruits where the seed is edible, such as raspberries and blackberries are especially good. One cup of blackberries contains .76 mg of zinc, and 1 cup of raspberries contains .52 mg of zinc. No fruit is a rich source of zinc -- the best sources are animal proteins, especially liver, beef and lamb. A 4-oz. serving of calf's liver contains 10.8 mg of zinc -- about 20 times more than a cup of raspberries.
Vegetables High in Zinc
Vegetables are a much better source of zinc than fruits -- 1 cup of cooked napa cabbage has 4 mg of zinc -- more than any fruit. Other good sources of zinc include asparagus, Brussels sprouts, lima beans, okra, peas, potatoes, pumpkin, shiitake mushrooms, spinach and Swiss chard. One cup of peas has 1.9 mg of zinc, as does a cup of shiitake mushrooms, and lima beans have 1.75 mg of zinc per cup. Although not always considered a vegetable in the U.S., seaweed can be a source of zinc as well. One cup of dried spirulina has 2.25 mg of zinc.
Other Sources of Zinc
Although meat and seafood contain the highest concentrations of zinc, vegetarians can get zinc from grains and nuts in addition to fruits and vegetables. Many whole grains and breakfast cereals are fortified with zinc. The Linus Pauling Institute says that zinc in plant-based foods may not be as easily absorbed by your body as zinc in animal products. Animal proteins contain amino acids that help your body absorb zinc. Plant proteins may contain phytic acid -- a compound that inhibits zinc absorption. Yeast can negate the effects of phytic acid, so leavened breads may be a better source of zinc than unleavened baked goods.
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