See more
What 5 foods contain zinc?
The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products. The following foods are good sources of zinc.
How can I get zinc naturally?
Meat. Meat is an excellent source of zinc (4). ... Shellfish. Shellfish are healthy, low-calorie sources of zinc. ... Legumes. Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. ... Seeds. Seeds are a healthy addition to your diet and can help increase your zinc intake. ... Nuts. ... Dairy. ... Eggs. ... Whole Grains.More items...•
What vegetables are high in zinc?
Zinc Rich VegetablesMushrooms.Asparagus.Corn.Broccoli.Wheat Germ.Oats.Garlic.Rice (especially brown)More items...•
Which fruit contains more zinc?
High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. These fruits provide 2-12% of the daily value per cup. The list below gives the 10 best high zinc fruits ranked by a common serving size.
Do bananas have zinc?
Amount in Bananas A small 6- to 7-inch banana weighing about 100 grams offers . 15 milligrams of zinc. If you're mashing bananas for a smoothie or to stir into oatmeal, you'll get . 34 milligrams from 1-cup, which weighs 225 grams.
How much zinc is in eggs?
about 0.6 mgWhile the jury is still out on which came first, eggs also contain zinc — about 0.6 mg per large egg, per the USDA — so crack one open today to help optimize your levels of the nutrient. If you're a vegetarian or vegan, research shows that you can still get enough zinc if you carefully plan your diet.
Which nuts are highest in zinc?
Pine nuts and cashews are the nuts with the most zinc. They are the only 2 nuts that have more than 5 mg per serving (or over 50% of the RDA).
What are the symptoms of zinc deficiency?
Zinc deficiency is characterized by growth retardation, loss of appetite, and impaired immune function. In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions [2,8,25,26].
Is broccoli high in zinc?
Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.
Is avocado rich in zinc?
Avocados contain more potassium than bananas. Copper: Avocado is a rich source of copper. This trace element is relatively low in the Western diet....Vitamins and minerals.Amount mg, mcg% Daily value (DV)Zinc0.64 mg6%Choline14.2 mg3%Vitamin A7 mcg1%Vitamin B-120 mcg–14 more rows
Does lemon have zinc?
Eating lemons – which contain about 60mcg of zinc per 100g – and other citrus fruits helps to boost your immune system and keep you healthy, and an extra boost will help when you are battling a cold or other infection.
What is the best form of zinc?
The best form of zinc is chelated, which is absorbed well in the body....Li recommends the following forms of chelated zinc, as they're generally well absorbed:Zinc gluconate.Zinc citrate.Zinc picolinate.
What are the symptoms of zinc deficiency?
Symptomsunexplained weight loss.wounds that won't heal.lack of alertness.decreased sense of smell and taste.diarrhea.loss of appetite.open sores on the skin.
Which fruits and vegetables have zinc?
Top 18 Zinc Food Items ListSpinach. Spinach is a nutrient-dense green vegetable. ... Mushrooms. Mushrooms are a high-fiber, protein, and antioxidant-rich low-calorie food. ... Kabuli Channa. ... Nuts. ... Sesame Seeds. ... Bajra (Pearl Millet) ... Eggs. ... Banana.More items...
What helps the body absorb zinc?
Amino acids, such as histidine and methionine, and other low-molecular-weight ions, such as EDTA and organic acids (e.g., citrate), are known to have a positive effect on zinc absorption and have been used for zinc supplements.
What happens if your zinc is low?
Zinc deficiencies can lead to a variety of health effects, such as diarrhea, cold symptoms, rash, vision problems, or weight loss. Your doctor may order blood tests to help diagnose a zinc deficiency. They may also order other tests to rule out other conditions or vitamin deficiencies.
What foods have the highest levels of zinc?
Top 15 Foods High in Zinc. Animal foods are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood.
Which fruit has the most zinc?
If you’re looking for fruits that contain zinc, reach for an avocado. It’s known as one of the healthiest foods on the planet because its packed with essential nutrients. And research shows that avocado consumption is associated with better diet quality and nutrient intake. 14. Chicken.
How to improve zinc absorption?
Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes.
Why is zinc important for muscle growth?
Zinc is also needed to balance insulin, the main hormone involved in the regulation of normal blood sugar. Promotes muscle growth and repair: Zinc plays a crucial role in cell division and cell growth, so it’s needed to maintain strength in the muscular and skeletal systems.
How much zinc should I consume a day?
The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day: 1. Lamb. 3 ounces: 6.7 milligrams (45 percent DV) Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. 2.
Why is zinc important?
This mineral is needed in small amounts every day in order to maintain your health and perform important functions.
Which is the most nutrient dense food?
Spinach is one of the most nutrient-dense foods in existence. 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. 13. Avocado.
What foods contain zinc?
Zinc is in many foods that are part of a common diet, especially meat and seafood, and also whole grains, beans, and nuts. Here are seven foods with zinc: 1. Oysters. Oysters have by far the most zinc of any other food, with 74.1 milligrams in a 3-ounce serving of oysters that are cooked, breaded, and fried.
Why do we need zinc?
Foods with Zinc. An important mineral your body requires is zinc. And because your body doesn’t produce zinc naturally, zinc must be obtained through the food you eat or via supplements. Zinc is part of important bodily systems, including cell division, immune function, wound healing, and more.
How much zinc is in a package of nuts?
Nuts make a great snack throughout the day, and many are great sources of zinc for your daily balanced diet. Cashews, for example, contain 3 milligrams of zinc in just one package or 56 grams. Cashews are a tasty way to increase your zinc intake throughout the day.
How much zinc is in a king crab?
One serving of cooked Alaskan king crab (3 ounces) has 6.48 milligrams of zinc, which equates to 59% daily value. Eat plenty of shellfish to get a big dose of your daily zinc intake. 3. Beef. Red meat, especially beef, packs a lot of zinc. A 3-ounce serving of a beef chuck roast gives you 8.44 milligrams of zinc.
Which shellfish has the most zinc?
Pork. Pork chops also offer a lot of iron and zinc to help you round out your diet. A serving of 4 ounces of pork chops contains 2 milligrams of zinc. 5. Lobster. In addition to oysters and crab meat, lobster is yet another shellfish that includes plenty of zinc. One small lobster has 4.74 milligrams of zinc.
Why is zinc important for skin?
Zinc is a requirement for skin to function normally and to remain healthy. This is why products containing zinc have been used widely to treat skin conditions, including infections, acne, skin ulcers, and other skin disorders.
What are the functions of zinc?
Nausea. Vomiting. Zinc is a vital nutrient and contributes to the following: Enzyme Function. Zinc is essential so that over 300 enzymes can properly function in the body, and it plays a role in processes like digestion, metabolism, and nerve health . Child Growth and Cell Division.
Essential Takeaways
Zinc is a nutrient that supports bone health, vision health, and normal immune function.*
Does zinc have health-supporting benefits?
In short, absolutely. Although it’s generally known for its impact on supporting the immune system (similar to vitamin C ), adequate zinc intake actually serves the body in more ways than one—so ignoring zinc needs isn’t the best approach to nutrition.
How much zinc do adults need?
Like selenium, zinc is a trace mineral, which means only a small amount is needed in order to meet daily intake requirements. So, what is the recommended amount? According to the National Institues of Health (NIH), the current Recommended Dietary Allowance (RDA) for zinc varies based on age and assigned sex at birth†.
What are some good sources of zinc?
From our POV, the best way to meet recommended zinc levels is through food first—and the good news is there are several (tasty) ways to increase intake of zinc, regardless of dietary preferences. Here’s some options to consider: (1)
Where do zinc supplements fit in?
It depends on each individual’s needs and lifestyle—for men, taking a multivitamin with zinc can be a good idea, especially if looking to raise zinc intake. (Women, who have lower zinc needs, can probably meet their daily intake by consuming the right foods.)
The essential takeaway
Zinc is an essential micronutrient, and it’s important to consume enough, whether through food sources, zinc supplementation, or a combination of both—the latter may be a particularly helpful consideration for men in light of their higher zinc requirements when compared to non-pregnant or lactating women.
What are some good sources of zinc?
The best source of zinc is oysters, but it’s also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products. The following foods are good sources of zinc. Food. Milligrams zinc per 100g.
Why is zinc important for the body?
Zinc is important for the whole body, especially for healthy skin, the immune system and wound healing. It is especially important for babies, children and pregnant women to have enough zinc in their diet to help them grow and develop. Zinc is found in many foods, but the body cannot absorb the zinc from all foods in the same way.
How much zinc should I take a day?
But people on some medications, the elderly, people with some gut conditions and pregnant and breastfeeding women may need more. Most men need 14 milligrams (mg) of zinc a day, and most women need 8mg.
Does zinc help with the common cold?
Lozenges containing zinc may help reduce the length and severity of the common cold. Always talk to your doctor or pharmacist before taking a supplement, as taking too much zinc can cause diarrhoea and interfere with other nutrients you need such as copper and iron.
Do vegetarians need zinc?
People who eat protein are more likely to be able to absorb zinc, so vegetarians and vegans are at greater risk of zinc deficiency. People who eat mainly grains and legumes need more zinc than people who eat meat. Zinc is also obtained from breastmilk.
What foods contain zinc?
Oysters contain more zinc per serving than any other food , but red meat and poultry provide the majority of zinc in the American diet . Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [ 2, 11 ].
What are the best foods to eat for zinc?
The Dietary Guidelines for Americans describes a healthy dietary pattern as one that: 1 Includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils.#N#Whole grains and milk products are good sources of zinc. Many ready-to-eat breakfast cereals are fortified with zinc. 2 Includes a variety of protein foods such as lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products.#N#Oysters, red meat, and poultry are excellent sources of zinc. Baked beans, chickpeas, and nuts (such as cashews and almonds) also contain zinc. 3 Limits foods and beverages higher in added sugars, saturated fat, and sodium. 4 Limits alcoholic beverages. 5 Stays within your daily calorie needs.
How much zinc should an infant take?
Breast milk provides sufficient zinc (2 mg/day) for the first 4–6 months of life but does not provide recommended amounts of zinc for infants aged 7–12 months, who need 3 mg/day [ 2, 34 ].
Why do alcoholics have low zinc levels?
Approximately 30%–50% of alcoholics have low zinc status because ethanol consumption decreases intestinal absorption of zinc and increases urinary zinc excretion [ 45 ]. In addition, the variety and amount of food consumed by many alcoholics is limited, leading to inadequate zinc intake [ 2, 46, 47, 48 ].
What is the DRI for zinc?
DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people . These values, which vary by age and gender [ 2 ], include the following:
What diseases can lead to zinc deficiency?
Other diseases associated with zinc deficiency include malabsorption syndrome, chronic liver disease, chronic renal disease, sickle cell disease, diabetes, malignancy, and other chronic illnesses [ 38 ]. Chronic diarrhea also leads to excessive loss of zinc [ 25 ].
What are the symptoms of zinc deficiency?
In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions [ 2, 8, 25, 26 ]. Weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur [ 5, 8, 27-31 ]. Many of these symptoms are non-specific and often associated with other health conditions; therefore, a medical examination is necessary to ascertain whether a zinc deficiency is present.
Accelerates Wound Healing
Zinc is commonly used in hospitals as a treatment for burns, certain ulcers and other skin injuries ( 10 ).
May Reduce the Risk of Certain Age-Related Diseases
Zinc may significantly reduce your risk of age-related diseases, such as pneumonia, infection and age-related macular degeneration (AMD).
May Help Treat Acne
Acne is a common skin disease that is estimated to affect up to 9.4% of the global population ( 19 ).
Decreases Inflammation
Zinc decreases oxidative stress and reduces levels of certain inflammatory proteins in your body ( 23 ).
Recommended Dosages
In order to avoid overconsumption, stay away from high-dose zinc supplements unless recommended by a doctor.
What is zinc good for?
Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals.
How long after zinc can you take antibiotics?
Taking the antibiotic two hours before or four to six hours after taking zinc can minimize this effect. Penicillamine. Using oral zinc with the rheumatoid arthritis drug penicillamine (Cuprimine, Depen) can reduce the drug's ability to ease arthritis symptoms.
Does zinc help with skin ulcers?
Wound healing. People with skin ulcers and low levels of zinc might benefit from oral zinc supplements. Diarrhea.
Can zinc help with diarrhea?
Oral zinc supplements can reduce the symptoms of diarrhea in children with low levels of zinc, such as from malnutrition. There isn't enough evidence to recommend use of oral zinc for children with diarrhea who have a healthy, varied diet. Age-related macular degeneration.
Does zinc oxide help with macular degeneration?
Age-related macular degeneration. Research suggests that oral zinc might slow the progression of this eye disease. Zinc that's used topically is known as zinc oxide. Zinc oxide cream, ointment or paste is applied to the skin to prevent conditions such as diaper rash and sunburn.
Can zinc supplements be taken after a cold?
Oral zinc supplements might benefit people with low levels of zinc. Taken soon after cold symptoms appear, zinc might also shorten the length of a cold. However, don't use intranasal zinc, which has been linked with the loss of the sense of smell.
Why is zinc important?
Zinc is an essential nutrient required by the body for creating over 300 enzymes, and it is the most abundant metal in the body after iron. Health benefits of zinc include enhanced immune function, faster wound healing, and possibly reduced duration of symptoms of the common cold. Beyond this, zinc is vital for the proper functioning ...
How much zinc is in a day?
The daily value for zinc is 11mg per day. Below are 23 vegan and vegetarians foods high in zinc. For more, see the articles on high zinc nuts, high zinc fruits, and high zinc vegetables. You can also create your own list using the nutrient ranking of over 200 vegetarian foods high in zinc. Table of Contents.
Is phytate good for zinc?
While phytates, which are present in whole-grain breads, cereals, and legumes, do somewhat inhibit the absorption of zinc, these foods are still a good source of zinc. Vegans and vegetarians should be aware of this and aim to consume 200% of the DV to compensate for the bioavailability of zinc. Vegan and vegetarian sources ...
Can zinc deficiency cause hair loss?
Zinc deficiency can lead to hair loss, impotence, diarrhea, delayed wound healing, abnormal taste, and mental fatigue. Vegans and vegetarians need to be especially aware of zinc, as zinc availability is lower in plant foods than animal foods. Further, the amount of zinc found in vegetables and other plant foods can vary greatly depending on ...
Why is zinc important?
Your body needs zinc to function properly. If you don’t get enough, you could develop health problems. Your body uses zinc to do the following: Zinc has also been shown to improve the following conditions: Getting the right amount of zinc is especially important as you grow.
What are the benefits of zinc?
Produce and store insulin. Help your thyroid and metabolism work properly. Make proteins and DNA. Zinc has also been shown to improve the following conditions: Common cold. Diarrhea. Age-related macular degeneration (AMD) Getting the right amount of zinc is especially important as you grow.
How to lose zinc in urine?
Chlorthalidone and hydrochlorothiazide can make you lose zinc through urine. Taking these medicines for a long time can decrease the amount of zinc in your body. Antibiotics. Taking quinolone or tetracycline with zinc can make the medication less effective and prevent your body from absorbing the zinc.
How much zinc should a 14 year old take?
Teenage girls aged 14 to 18 years need 9 milligrams/day. Teenage boys aged 14 to 18 years require 11 milligrams/day. Signs of Zinc Deficiency. Because zinc is used in many areas of the body, deficiency can be a serious matter. Zinc deficiency can cause the following: .
Why is zinc important for pregnant women?
Children and teens need to have zinc in their diet. Zinc is a vital nutrient in pregnancy. It helps with the proper development of the fetus. People who breastfeed also need more zinc in their diet than usual.
Is zinc a serious problem?
Zinc requirements vary in childhood and teenage years: Because zinc is used in many areas of the body, deficiency can be a serious matter. Zinc deficiency can cause the following: . If you suspect you have a zinc deficiency, talk to your doctor or healthcare provider before you start supplementing.
Does zinc help with alcoholism?
. People who struggle with alcoholism. Alcohol can prevent your body from absorbing zinc. People with alcoholism often don’t have a well-balanced diet that includes enough zinc.
