Zinc is an essential mineral that the body needs for several reasons, according to the National Institutes of Health. It helps the immune system and can, for example, protect the young and elderly from pneumonia. It also plays a key role in healing wounds. In addition, zinc promotes growth and development from pregnancy to early adolescence. Since the body does not store it, people must eat foods that contain zinc every day. The average daily value of zinc is 8mg for women and 11mg for men, according to Nutritional Supplements Health Guide. For children ages 4 to 8, the average daily value is 5mg, and for children ages 9 to 13, it is 8mg.
Oysters and Seafood
Oysters, eaten raw or fried, contain a higher quantity of zinc per serving than any other food. Six medium-sized oysters have 76.7mg of zinc per serving. This is about 10 times the daily value for women. Alaskan king crab contains the next highest amount of zinc per serving: 3 oz. contains 6.5mg of zinc.
Red Meat and Poultry
Most Americans obtain their zinc by eating red meat and poultry. Cooked beef shanks weighing about 3 oz. contain 8.9mg of zinc, while 3 oz. of cooked pork shoulder has 4.2mg. One roasted chicken leg provides 2.7mg of zinc, and 3 oz. of pork tenderloin contains 2.5mg.
Beans
Beans are another source of zinc, but they contain less per serving than fish and meat. A half of a cup of canned baked beans has 1.7mg of zinc, which is 11 percent of zinc's recommended daily value. A half of a cup of chickpeas contains 1.3mg of zinc.
Grains
Certain cereals are fortified with zinc, such as those with wheat bran. A serving of these ready-to-eat cereals provides about 15mg of zinc.
Other Foods
Other foods contain zinc, but in lesser amounts. According to the National Institutes of Health, nuts and dairy products such as yogurt, milk and cheese contain anywhere from .9mg to 1.7mg per serving.
Member Comments