Zinc plays an essential role in the synthesis of protein in the human body and assists in blood formation, wound healing and tissue growth. Zinc is also important for immune function and insulin storage and release. Zinc deficiency can cause loss of appetite, reduced sense of smell and taste, growth retardation and impaired immune function, according to the Office of Dietary Supplements, with vegetarians and people with renal disease, liver disease, malabsorption disorders, sickle cell disease, diabetes and gastrointestinal disorders being highest at risk for serious deficiency.
The Linus Pauling Institute at Oregon State University recommends adult women take in 8 to 15 mg of zinc each day, and that adult men should take in 11 to 15 mg daily. Eating a balanced diet is the best way to ensure adequate intake of zinc.
Dairy Products and Meats
Dairy, poultry and red meats contain the highest levels of readily available zinc, according to Ohio State University, with meat and diary products providing more than half of all zinc in the American diet. Lean beef and shellfish are ideal sources, with oysters containing more zinc per serving than any other dietary source at more than 15 mg per serving size. Most cheeses contain 1 to 2 mg of zinc per serving.
According to the Linus Pauling Institute, the amount of zinc retained and used by the body is higher in meat and dairy sources than in grain and plant-based sources. This is because plants contain phytic acid, a compound that significantly inhibits zinc absorption.
Grains
Ohio State University states that grains provide approximately 25 percent of the daily recommended intake of zinc in most U.S. diets. Zinc is found in pasta and some baked goods, and 1 cup of brown rice provides 1.2 mg of zinc per 1 cup serving. Wheat germ contains nearly 1 mg of zinc per tbsp. Many ready-to-eat cereals come fortified with zinc, usually 10 percent of the U.S. RDA per 1 cup serving.
Legumes, Nuts and Other Sources
Smaller amounts of zinc are found in a variety of foods, which is why eating a varied, healthy diet is important to prevent zinc deficiency. A single ounce of almonds, peanuts or cashews provides about 1 mg of zinc, making nuts an excellent snack for those concerned about a low zinc intake. Chickpeas and lentils both provide 1.3 mg per 1/2 cup serving, according to Children's Hospital Boston, and 1/2 cup of tofu or soybeans provides more than 1 mg of zinc. Just 1/2 cup of canned baked beans provides 1.7 mg of zinc, per Office of Dietary Supplements. Cooking may reduce zinc content of some foods, according to the George Mateljan Foundation. This is especially true for many beans, with navy beans losing about 50 percent of their natural zinc content after cooking. Other good sources of zinc include spinach, pumpkin seeds, basil, maple syrup, sesame seeds and thyme.
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