Zinc is one of the most important trace minerals in the body, and seafood is one of the best sources of this important nutrient. Seafood also provides plenty of protein, iron and omega-3 fatty acids, nutrients that aid in the growth of many different cells and tissues. While the levels of zinc in different types of seafood can vary widely, including fish, shellfish and mollusks in your healthy diet can be a good way to ensure that your levels of zinc stay within a healthy range.
Importance of Zinc
Zinc plays an important role in a variety of bodily processes, including cell division, immunity, cell growth and wound healing. You also need zinc to smell and taste properly. Zinc is especially important for children and pregnant women, because the mineral is necessary for proper growth and development. Because the human body cannot produce zinc, all of the zinc in your body must be obtained in food. High-protein foods, such as seafood and meat, tend to be high in zinc as well.
Oysters
Oysters deserve special consideration when discussing zinc because they have the highest concentration of zinc per serving of any food. Six medium oysters provide 76.3 mg of zinc. This is more than five times the recommended daily amount of 8 g for women and 11 g for men, so consuming oysters only a couple of times per week can easily cover all of your zinc needs. However, daily intake of oysters is not recommended, since zinc consumption averaging over 60 mg per day for long periods of time can lead to a copper deficiency and doses over 50 to 150 mg per day can cause gastrointestinal distress in some people, according to the Linus Pauling Institute.
Other Seafood
While other forms of seafood don't offer the extremely high levels that oysters do, they are still good sources of this mineral. Three oz. of Dungeness crab provide 4.7 mg, and the same amount of Alaskan king crab comes with 6.5 mg. Lobster contains 3.4 mg and shrimp 1.4 mg per 3-oz. serving. Fish lovers will be happy to know that a 3-oz. serving of sole or flounder provides .3 mg., Atlantic cod contains .49 mg and canned light tuna comes with .65 mg of zinc.
Considerations
While seafood can be a great source of zinc, eating too much seafood could expose you to danger in the form of environmental contaminants such as mercury. Pregnant women are particularly vulnerable to the effects of mercury, since this contaminant can affect a developing baby's brain. The U.S. Food and Drug Administration and Environmental Protection Agency both recommend limiting seafood to 12 oz. or less a week during pregnancy to help avoid getting too much mercury. Fortunately, many of the seafood varieties highest in zinc are those that tend to have low mercury levels, including crab, oysters, lobster and canned light tuna.
References
- Office of Dietary Supplements: Zinc
- Linus Pauling Institute at Oregon State University: Zinc
- Medline Plus: Zinc in Diet
- USDA National Nutrient Database
- MayoClinic.com; Pregnancy and Fish: What's Safe to Eat?; February 2011
- U.S. Food and Drug Administration: Mercury Levels in Commercial Fish and Shellfish
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