Zinc is an essential trace mineral necessary for many body functions including healthy immune functioning, wound healing and healthy growth and development. The Recommended Dietary Allowance for zinc is 11 mg for adult males and 8 mg for adult females. People who may need more zinc include those with poorly healing wounds, children with diarrhea, or those suffering from a cold. It is important to avoid taking too much zinc, because this may cause copper deficiency. The tolerable upper limit (maximum intake without adverse health effects) for zinc is 40 mg for adults. Luckily, zinc is found in many foods, so deficiency is rare. A healthy varied diet should prevent zinc insufficiency.
Seafood
Oysters have the highest amount of zinc per serving at 77 mg in a serving of six oysters. Note that this is significantly above the tolerable upper limit, so avoid eating oysters every day. Alaskan king crab legs have 6.5 mg of zinc per 3-oz serving. Lobster has 2.5 mg per 3-oz serving.
Cereal
Bran flakes have 50 to 60 mg of zinc per 3/4-cup serving. Breakfast cereal is usually fortified with minerals including zinc and has about 10 to 15 mg per serving. Wheat germ has 3 mg per 1-oz serving; adding this to cereal in the morning will provide extra zinc, protein and fiber.
Beef
Beef is a good source of zinc, protein and B vitamins. A 3-oz serving of beef has 9 mg of zinc. Choose lean beef with little marbling and grill, bake or broil to avoid unhealthy saturated fat.
Turkey
Turkey is also a good source of zinc, lean protein and B vitamins. It has 4 mg of zinc per 3-oz serving. Avoid eating the skin because it is high in saturated fat.
Nuts
Nuts are a good source of zinc, as well as healthy monounsaturated and polyunsaturated fats. Peanuts and cashews have 2 mg of zinc per 1-oz serving. Almonds and walnuts have 1 mg per 1-oz serving. Eat nuts alone as a snack or in salads, stir fry or yogurt.
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