Zinc-Free Foods

Zinc is an essential trace element, assisting with the body's catabolic, structural and regulatory functions. Zinc is necessary for survival. If, for some reason, you desire to limit or reduce your zinc intake, there are low-zinc as well as zinc-free foods for you to choose from.

Foods High and Low in zinc

The foods that are highest in zinc are meat and seafood, especially oysters. Fortified cereals also have high quantities of zinc as do nuts and legumes. Fruits and vegetables are typically low in zinc. Foods with less than .01 milligrams of zinc per common measure include peppers, radishes, iceberg lettuce, egg whites, gelatin desserts, jelly beans, whipped cream, lard, butter, leavening agents, jams and preserves, powdered cream substitute, fruit butters and cider vinegar. Foods that are completely devoid of zinc include cornstarch, vanilla extract, margarine blends, soybean oil, cream substitutes, sugars, hard candies and many types of oil.

Nutrient interactions

Zinc is absorbed by the body in higher amounts when the amino acids cysteine and methionine are present; this is a reason why meats and shellfish have such high zinc content. Conversely, phytic acid, which is high in plant products, reduces the amount of zinc that is absorbed by the body. Consuming large quantities of zinc can also decrease the quantity of copper that is absorbed. While consuming iron, and possibly calcium, along with zinc containing foods decrease the quantity of zinc that is absorbed.

Functions of Zinc

Almost 100 enzymes within the human body require zinc to function. For example, zinc is integral to the structure of many proteins and cell membranes. This structure is called a "zinc finger motif" and is needed to stabilize proteins. Furthermore, zinc has been determined to regulate gene expression, assist with cell signaling, deal with hormone release and assist with gene-directed cell death. To fulfill all these functions the RDA, or Recommended Dietary Allowance, for zinc is 11 mg per day for adult males and 8 mg per day for adult females.

Symptoms of Zinc Deficiency

Symptoms of mild zinc deficiency include problems with physical and neuropsychological development and increased susceptibility to infections. If zinc deficiency is severe enough, it can cause growth and development to be slowed or stop all together, a delay of sexual maturation, skin rashes, chronic and severe diarrhea, immune system deficiencies, hindered wound healing, decreased appetite, impaired taste, night blindness, swelling and clouding of the corneas and disturbances in behavior.

Symptoms of Zinc Toxicity

As for zinc toxicity, mild gastrointestinal disturbances have occurred with the consumption of 50 to 150 mg of zinc. Other symptoms of zinc toxicity at 225 to 450 mg of zinc include abdominal pain, nausea, diarrhea and vomiting. Prolonged high levels of zinc consumption may result in copper deficiency, but these levels are difficult to reach without improperly consuming supplements.