Zinc in Food & Vegetables

Adequate intake of the mineral zinc improves reproductive and thyroid health, supports the immune system, and aids function of the senses, including taste, sight and smell. The foods that provide an adequate supply of dietary zinc are necessary for health, and particular foods provide a especially rich source of zinc.

Oysters

Oysters are incredibly rich in zinc. A 3-oz. serving provides 74 mg, which is nearly five times the amount the American Dietetic Association recommends for daily consumption. Steaming or breading and frying oysters is an appropriate home-based preparation method. If you live in an area where oysters are harvested, you might enjoy them raw at a seafood restaurant.

Raisin Bran

A fortified cereal often includes a higher-than-average level of minerals. Several manufacturers produce raisin bran, a cereal aptly named for its ingredients, bran flakes and raisins. A 1-cup serving provides 15 mg of zinc, which is the total daily requirement.

Alaskan King Crab

A crustacean from Alaskan waters, king crab is a shellfish that may require a special occasion because not only is its preparation labor-intensive, the population of king crabs is dwindling. A 3-oz. serving of Alaskan king crab provides 6.5 mg of zinc, which is 43 percent of the ADA requirement.

Beef Chuck Roast

Meat provides a concentrated source of protein and minerals. A beef chuck roast is a meat section from the shoulder blade that contains connective tissue, requiring tenderizing with stewing or braising. A 3-oz. serving of beef chuck roast provides 8.7 mg of zinc, which is 58 percent of the ADA daily requirement.

Spinach

Spinach is well-known for its iron content, but it also contains a high concentration of zinc compared with other vegetables. A 1-cup serving of cooked spinach provides 1.4 mg, or 10 percent of the ADA daily recommended intake.

White Mushrooms

Since most dietary sources of zinc are animal-based, vegetarians may find it challenging to include it in the diet, but mushrooms may provide the loophole. The white mushroom provides 1.4 mg of zinc per 1-cup serving, and it can provide zinc in almost any meal. It provides texture and flavor as an ingredient in soups, pasta, sauces, salads, stir-frys, casseroles and omelets.