Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms. Nearly 90% of the zinc in our body is found in the bones and muscles. Spinach is one of the most nutrient-dense foods in existence. 1.) Here is the list of foods that are rich in zinc. A cup of cooked spinach provides 1.4 mg of zinc, contributing 9% DV of this mineral. A cup serving of dates provides 0.4 mg of zinc. Now Let see the list of food that is rich in Zinc, The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day, 3 ounces of lamb has 6.7 milligrams of Zinc, 1 cup of pumpkin seeds has 6.6 milligrams of Zinc. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Top 13 Zinc Rich Foods: 1. In addition to the zinc present in chicken, it’s also a good source of B vitamins, including vitamin B12, niacin, vitamin B6 and pantothenic acid. Ricotta cheese is one of the healthiest cheese options because it contains notable amounts of healthy fatty acids and micronutrients, including zinc. Add foods like hummus, edamame, and black beans to … Reports suggest that people who don’t eat meat or animal products, like people on a vegetarian or vegan diet, need up to 50 percent more zinc in their diets to absorb what the body needs. The vitamin B12 in chicken helps maintain energy levels, boost mood, maintain heart health and boost skin health. Zinc deficiency is now known to be a major malnutrition problem worldwide, and inadequate intake of foods high in zinc is one of the main causes. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. According to the World Health Organization, millions of people throughout the world may have inadequate levels of zinc in their diets. A cup serving of cooked white mushrooms provides 1.4 mg or 9% DV of zinc. Among the leafy green vegetables, Swiss chard is a good source of zinc, providing about 0.2 mg in a cup serving. You will see the following symptoms of skin abnormalities if your body is devoid of enough amounts of zinc. These popular Middle Eastern seeds are a good source of zinc, providing 10 mg of this mineral in a 100 grams serving. Oysters are one of the most nutrient-dense foods in the world, and they are a great source of zinc too. Zinc-rich foods Credit: Getty Images Zinc plays a big role in your body, from wound healing to your perceptions of taste and smell to the synthesis of protein and DNA. The recommended daily amount of this mineral is 15 milligrams which is quite easy to obtain as zinc is present in a variety of foods. Given below is the list of foods which are the best sources of zinc. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. Zinc deficiencies—and excesses of zinc—can both lead to difficulty fighting infection. Kefir and yogurt are cultured dairy products that serve as probiotic foods. Zinc is found in cells throughout our body and our body does not store it. Avocados are also high in zinc providing 1.3 mg in one medium fruit. It is also responsible for protein synthesis and a speedier wound healing. Compare Zinc rich food. 100 grams of beef can provide you with 4.18 milligrams of Zn. Among the vegetables, mushroom also deserves special mention because of its high content of zinc. Occasional indulgence in a square of dark chocolate is a great way to improve your zinc intake! A serving of 6 oysters contains 76 mg of zinc which is nearly seven times the recommended daily allowance of this mineral. By Isadora Baum. A cup of blackberries contain about 0.8 mg while raspberries and loganberries each contain 0.5 mg of zinc. Since it is exceptionally high in zinc, it is advisable to eat it occasionally. If you don’t like spinach, you can replace it with mushroom to get the same amount of zinc. Zinc Oxide Benefits for Protecting Your Skin from the Sun + More! Chickpeas, like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Beef is the ultimate source for zinc. Though needed by the body in small amounts, this mineral is vital for maintaining the sense of smell, building a healthy immune system, triggering enzymes and for the formation of DNA. 1 cup: 1.4 milligrams (10 percent DV) (values vary). It should be kept in mind that such cereals also contain phytates which bind with the zinc in them and prevent proper absorption. Zinc benefits come from its presence within all bodily tissue — it’s needed for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process. Shellfish like crabs, clams, lobsters and mussels are powerful sources of zinc that are prior included in the zinc rich foods list. Kidney beans are the plant based source of zinc, which is a good option for vegetarian people. Berries are good sources of zinc too. Pumpkin seeds are also good for prostate health, and they promote your mental health. Because your body cannot store these vitamins, it is important that you consistently consume the recommended daily intake. To obtain maximum zinc, it is advisable to eat them raw as roasting them can deplete the zinc content. 5. A serving of 6 oysters has 76mg of zinc that is 7 times the suggested allowance of zinc per day. Legumes. A cup of corn provides 0.7 mg while potatoes and pumpkin provide 0.6 mg of zinc. 30 Gluten-Free Recipes Yogurt, in addition to zinc, is also rich in calcium. Other nuts containing zinc include pine nuts (12% DV), pecans, (9% DV), almonds, peanuts and walnuts (6% DV each) and hazelnuts (5% DV). A cup serving of soybeans contains about 9 mg while the same amount of peas and lima beans contain 2 mg of zinc each. are clickable links to these studies. These nutrients can be found in a wide variety of foods… are clickable links to medically peer-reviewed studies. However, before making any dietary changes, talk to your physician. Wheat germ: It also contributes to other aspects of health like vision, taste, hair and skin. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Cereals: Lamb. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, What Is Allspice? The nutrient helps with immunity and recovery. Also you can check out the list of high potassium, iron, magnesium and protein rich foods list —, How A Pineapple Can Relieve You From Cough Faster Than A Cough Syrup, Nivr Intensive Hair Growth Oil Review – A 100% Herbal Oil For All Round Scalp And Hair Care, 5 Natural DIY Hair Masks To Get Rid Of Dandruff Permanently, SkinKraft Honest Review : A Customized Skin Care Product, Lemon Detox Diet – Everything You Need To Know, 20 Selenium Rich Foods You Should Include In Your Diet, 30 Best Anti-Inflammatory Foods To Include In Your Diet, 16 Best Low Cholesterol Foods You Should Include In Your Daily Diet, Top 10 Low Carb High Protein Snacks To Try Out, Top 13 Zinc Rich Foods You Should Include In Your Diet, 17 Probiotic Foods To Include In Your Diet, 15 Best Zero Carb Foods You Should Include In Your Diet, Oysters, cooked, breaded and fried, 3 ounces, Breakfast cereal, fortified with 25% of the DV for zinc, ¾ cup serving, Baked beans, canned, plain or vegetarian, ½ cup, Oatmeal, instant, plain, prepared with water, 1 packet, Chicken breast, roasted, skin removed, ½ breast. They also improve digestion by quickly moving foods through the digestive tract. Cashews, in particular, are rich in this mineral with 100 grams serving providing 5.6 mg or 37% DV of zinc. Zinc is an essential nutrient that helps strengthen your immune system. DV% – 10. Whether eaten raw, roasted or ground into tahini butter, a 100 gram serving of sesame seeds provides about 10 mg of zinc. Red meat is a particularly great source, but ample amounts can be... 2. It should be... 2. Pumpkin seeds and pumpkin seed oil are shown to be a key food for maintaining health in... 3. So, choose foods high in zinc and make them a part of your diet if you are suffering from acne problems. Shellfish like clams, crabs, lobsters and mussels are great sources of zinc. Almonds nutrition is truly remarkable and many studies show that it benefits many aspects of health, including cardiovascular health and weight control. Is your diet lacking in zinc? Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. Fortified cereals like bran, whole grain and multigrain cereals contain high amounts of zinc. Sesame seeds are rich in many minerals, zinc being one of them. The meats that have the highest concentration of zinc include beef, lamb, pork, chicken and turkey. Hemp Seeds. Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body. Sesame seeds can be incorporated in your diet by using more hummus (a Middle Eastern dip made from tahini butter) or using sesame seed flour instead of wheat flour in baked goods or breads. A 100 gram serving of unsweetened dark chocolate provides 9.6 mg of zinc. They are another wonder foods rich in zinc. Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to helps reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. Note that the numbers in parentheses (1, 2, etc.) Do ensure not to consume excess amounts of zinc as this can also cause adverse effects. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving. 8 Foods Rich In Zinc and Vitamin D to Support Your Immune System. The best way to improve your zinc intake and prevent zinc deficiency is to incorporate foods rich in zinc in your daily diet. The current daily value (DV) for Zinc is 11mg. Meat. Raw, toasted or ground into tahini butter, sesame seeds hold around 10 mg of zinc per 100g serving. This is similar to spinach. Oysters contain particularly high amounts, with 6... 3. It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even more. Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes. is now known to be an important malnutrition problem worldwide, and inadequate intake of zinc foods is one of the main causes. Shellfish are healthy, low-calorie sources of zinc. Beans and legumes are another great plant-based option if you want to up your zinc intake without meat. Cashews are rich in unsaturated fatty acids and high in protein. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is one of the best foods that are rich in zinc. Lentils are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. 100 grams: 4.5 milligrams (30 percent DV). Per six medium oysters, we can get around 178% of the daily value for zinc ().Aside from zinc, oysters provide significant amounts of vitamin B12, copper, selenium, and even some omega-3. 100 grams of cocoa powder provides 6.8 mg or 45% DV of zinc. Such foods are legumes, whole-grains, seeds, and nuts. This gives you more reason to incorporate this leafy veggie in your diet! Zinc: 7,1 mg in 3oz of braised beef (64% DV) In fact, many common vegan foods are rich in zinc, and the daily recommended intake of zinc of 8-12mg can be easily achieved. 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