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Zinc is an essential mineral that our bodies need to stay healthy. This is because this nutrient supports skin health; promotes wound healing and supports the immune system.
The easiest approach to get the zinc you need each day is to eat foods high in it.
Let’s explore some top zinc-rich foods and their health benefits.
1. Shellfish
It is one of the high-zinc foods. Apart from being a great source of zinc, shellfish also nourishes your body with iron, vitamin B12 and omega-3 fatty acids.
Here’s how much zinc you get from some popular shellfish:
– Raw oysters: 32 mg per 2 ounces (291% of your daily value, or DV)
– Cooked blue crab: 3.2 mg per 3 ounces (29% of DV)
– Cooked shrimp: 1.4 mg per 3 ounces (13% of DV)
– Canned sardines: 1.1 mg per 3 ounces (10% of DV)
Eating shellfish is a delicious way to boost your zinc levels and support heart and brain health.
2. Beef and Pork
Pork and beef are good sources of zinc. Pork is loaded with lean protein to support your muscles. Beef has also an abundance of iron in it.
– Roasted beef (bottom sirloin): 3.8 mg per 3 ounces (35% of DV)
– Broiled pork (centre loin): 1.9 mg per 3 ounces (17% of DV)
For a healthier choice, pick lean cuts like pork tenderloin to reduce fat intake.
3. Poultry
Chicken and turkey not only make tasty meals but also provide a good amount of zinc. They are also packed with important vitamins like B6 and B12, which help with energy and red blood cell production.
– Roasted turkey breast: 1.5 mg per 3 ounces (14% of DV)
– Rotisserie chicken thigh: 1.4 mg per thigh (13% of DV)
Poultry is a versatile option that you can enjoy grilled, roasted, or added to soups.
4. Dairy Products
You can also find zinc in dairy products like milk and cheese.
They also provide calcium and vitamin D for strong bones.
– Cheddar cheese: 1.5 mg per 1.5 ounces (14% of DV)
– Milk (1% fat): 1 mg per cup (9% of DV)
Including dairy in your diet can help you meet your daily zinc needs while supporting bone health.
5. Fortified Cereals
Fortified cereals are a fantastic way to get extra zinc, especially for vegetarians or those who don’t eat dairy. These cereals have added vitamins and minerals.
– One serving of fortified cereal: Up to 2.8 mg of zinc (25% of DV)
Choose cereals that are low in sugar and top them with fruits or nuts for a healthy breakfast.
6. Legumes
Plant-based sources of zinc include legumes, such as peanuts, lentils, and beans. While legumes contain compounds that make zinc harder to absorb, cooking, soaking, or fermenting them can help.
– Boiled lentils: 1.3 mg per 1/2 cup (12% of DV)
– Dry-roasted peanuts: 0.8 mg per ounce (7% of DV)
– Canned kidney beans: 0.6 mg per 1/2 cup (5% of DV)
You can consume legumes by adding them to your soups and salads as well as have them as a side dish.
7. Nuts
Nuts are not only tasty but also a healthy way to get zinc as well as other essential nutrients.
– Pine nuts: 8.7 mg per cup (79% of DV)
– Brazil nuts: 5.4 mg per cup (49% of DV)
– Pecans: 1.3 mg per ounce (12% of DV)
Snack on a handful of nuts or sprinkle them over your salads for added nutrition.
8. Seeds
Tiny but powerful, seeds provide healthful lipids and a substantial amount of zinc.
– Hulled hemp seeds: 2.9 mg per 3 tablespoons (26% of DV)
– Roasted pumpkin seeds: 2.2 mg per ounce (20% of DV)
– Chia seeds: 1.3 mg per ounce (12% of DV)
You can add seeds to your smoothies, oatmeal, or yoghurt for an easy zinc boost.
9. Shiitake Mushrooms
Most vegetables are low in zinc, but shiitake mushrooms are an exception.
– Cooked shiitake mushrooms: 1.9 mg per cup (18% of DV)
Sauté shiitake mushrooms with garlic and herbs or add them to your favourite dishes.
10. Yeast
Yeast, commonly used in baking, also provides zinc.
– 1 tablespoon of yeast: 0.9 mg (8% of DV)
Use yeast in your homemade bread or other baked goods to add a little extra zinc to your diet.
Important: Talk to Your Doctor About Zinc Supplements
Before you consider taking zinc supplements, consult your doctor.
Consuming too much zinc can lead to several health issues such as headaches, nausea, and upset stomach. Additionally, it may interfere with several drugs. The safest method to get what you need is usually to eat a balanced diet that includes foods high in zinc.
Why Is Zinc So Important?
Zinc is vital for many functions in the body, including:
– Enzyme Function: Zinc helps over 300 enzymes do their jobs, supporting digestion, metabolism, and nerve health.
– Growth and Healing: It’s crucial for growth and helps wounds heal faster.
– Eye Health: Zinc may slow down vision problems that come with age.
– Immune System Support: Zinc also benefits your immune system and may help you with recovery from colds.
– Healthy Skin: Zinc is often used to treat acne and other skin conditions.
How Much Zinc Do You Need?
Women require 8mg of zinc per day while men need 11 mg of it. For pregnant people, the ideal amount of zinc is 11 mg per day while it is 12mg for breastfeeding mothers.
Avoid taking more than 40 mg of zinc daily to prevent side effects like dizziness or nausea.
Also, read: Is Carb Cycling Good For Fat Loss
Conclusion
Zinc is an essential nutrient to take care of your health. And good thing is that there are a range of zinc sources around you, whether it is a nut meat or a daily product.
However, consult with your doctor before selecting any zinc supplements.