Having enough zinc in your diet is important for good bone structure, healthy eyes and healthy skin that heals quickly. It is also important in women who are pregnant or breastfeeding as part of normal fetal development. Diets lacking zinc may cause loss of appetite, diarrhea and hair loss. Knowing which foods are good sources of zinc is essential when planning a well-balanced diet.
Oysters
Oysters are the highest source of zinc. Eating 6 oysters, a single serving, provides over 500 percent of the recommended daily value of the mineral.
Animal Products
Eating animal products is the simplest way to meet the daily value of zinc since it is easily absorbed by the body. Meat, poultry and seafood are high in zinc but all contain varying amounts. A 3 ounce beef shank, for example, contains more than three times the zinc as 3 ounces of lobster. Dairy products, such as low-fat yogurt, milk and cheese, are also a good source of zinc.
Vegan Sources
Vegans and vegetarians should pay close attention to getting adequate amounts of zinc since their diets contain zinc that isn't as easily absorbed. Pumpkin seeds, a non-meat, have the highest zinc concentration.
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