Because most Americans eat plenty of red meat, they get enough zinc in their diets without having to worry too much about it. According to the Harvard Health listing of vitamins and minerals, zinc helps your body form enzymes and proteins and creates new cells. You need zinc in your diet to increase the effectiveness of you your immune system, to maintain your sense of taste and smell, and to promote wound healing.
Your Zinc Needs
Men, women and children have varying needs for zinc. According to the 2010 Dietary Guidelines for Americans, children need from 3 to 11 mg daily, women need 8 mg and men need 11 mg. Because your body does not store zinc, eat foods high in the mineral on a daily basis. Eat six oysters for 77 mg of zinc, or a whopping 513 percent of your daily needs according to the National Institutes of Health. Eat a three-oz. piece of pork tenderloin for 2.5 mg, or 17 percent of the daily recommendation, and have one-half cup of canned, baked beans for 1.7 mg, or 11 percent of the recommended amount.
Zinc in Foods
For the most zinc, enjoy a cooked or raw oyster. Both types top the list of foods in the U.S. Department of Agriculture Nutrient Database for zinc. Other foods in the top 10 include certain fortified cereals, beans, beef, crab and lamb. Other foods high in zinc include poultry and nuts.
Zinc in Fruit
Fruit contains far less zinc than meat, shellfish, beans or nuts. J. D. Decuypere, a chiropractic doctor specializing in alternative health care, notes that fruits with the most zinc include avocados at 1.3 mg, blackberries at .8 mg for one cup, dates with .4 mg for one cup and raspberries with .5 mg for one cup.
Special Issue for Vegetarians
If you are a vegetarian, pay close attention to your diet to ensure you get enough zinc from beans, nuts and vegetables, such as corn, peas, potatoes, pumpkin and Swiss chard, which Dr. Decuypere notes are good vegetable sources. The Harvard Health list notes that vegetarians need twice the recommended amount of zinc.
References
- Harvard Health Publications; Listing of Vitamins
- U.S. Department of Agriculture: 2010 Dietary Guidelines for Americans; Appendices
- National Institutes of Health: Zinc
- U.S. Department of Agriculture; Nutrient Data Laboratory: USDA National Nutrient Database for Standard Reference. . .Zinc
- Dr. Decuypere Chiropractic Physician: Minerals Chart
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