Zinc may not be a nutrient that crosses our minds often, but it is crucial for our health. As an essential mineral, we must obtain zinc from our diet since our bodies cannot produce it on their own. This highlights the importance of consuming zinc-rich foods to maintain a balanced diet.
Continue reading to discover which foods are rich in zinc and which ones may not be as high in this mineral as you think.
Understanding Zinc
According to Amy Gorin, MS, RDN, zinc is essential for proper immune system function, wound healing, protein synthesis, and maintaining taste and smell senses.
Benefits of Zinc
Zinc, despite being the last on the list of essential nutrients, plays vital roles in the body. Laura N. Brown, MS, RD, LD, explains that virtually all cells contain zinc, emphasizing its importance.
Enhances immune function*
Zinc is crucial for a robust immune system. A deficiency in zinc can weaken T-cell function, making the body more susceptible to infections.
Supports various bodily processes*
Besides immune function, zinc contributes to other essential processes in the body.
Recommended Daily Zinc Intake
The Recommended Dietary Allowance (RDA) for zinc varies for different demographic groups, highlighting the importance of meeting daily requirements.
Potential Side Effects of Excess Zinc
Consuming too much zinc can lead to adverse effects on health, underscoring the importance of moderation.
Consequences of Zinc Deficiency
Zinc deficiency, although rare in developed countries, can have severe health implications, especially for vulnerable populations.
Top Zinc-Rich Foods
Animal foods, particularly shellfish, are rich sources of zinc. However, plant-based sources like beans, whole grains, and fortified cereals can also contribute to meeting daily zinc needs.
Below are some common foods high in zinc, along with good sources and surprising sources that may not be as rich in this essential mineral.
Foods High in Zinc
Here are some foods that provide at least 2.2 mg of zinc per serving:
1. Oysters
2. Wheat germ
3. Beef
4. Pumpkin seed kernels
5. Hemp seeds
6. Lentils
7. Chickpeas
8. Mussels
9. Yogurt
Good Sources of Zinc
These foods contain at least 1.1 mg of zinc per serving:
10. Oats
11. Cashews
12. Shrimp
13. Turkey breast
14. Swiss cheese
15. Rice
Foods Low in Zinc
These foods, although searched for zinc content, do not qualify as good sources of the mineral.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
