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. Many foods, including meats and seafood, contain good amounts of zinc, in addition to foods high in protein like beans and nuts. Whole grains and dairy products also contain zinc that can help you balance out your diet. After iron, zinc is the most abundant trace mineral in the body. These two nutrients can often be found in the same food sources, and both are important to overall health and function. In one day, an adult woman should consume 8 milligrams of zinc while an adult male should consume 11 milligrams. The National Institutes of Health considers 40 milligrams of zinc the maximum an adult should have in a day. You should speak to a doctor before taking a zinc supplement. Zinc can decrease the effectiveness of some drugs such as antibiotics, Penicillamine (a drug used to treat rheumatoid arthritis), and Thiazide diuretics (blood pressure drugs). Additionally, oral zinc supplements can cause: 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 Zinc has also been found to contribute to improved growth and development in children and plays a crucial role in cell division. Slowed Progression of Macular Degeneration Macular degeneration is a common condition among adults over 50 that causes blurred or reduced central vision. This is due to the thinning of the macula. Studies have shown that zinc might slow the progression of age-related macular degeneration. Healthy 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. Treatment of a Cold Research suggests that taking a zinc lozenge or syrup within 24 hours of cold symptoms starting can shorten the duration of a cold. However, intranasal zinc (zinc nasal spray) has been linked with the loss of smell which can be permanent. 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. That’s 673% of an average daily value. 2. Crab Another shellfish packed with zinc is 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. 4. 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. Pair your lobster with beans or peas and enjoy this zinc-filled meal. 6. Chickpeas Legumes, including beans and nuts, contain significant amounts of zinc. Chickpeas are a great source of this nutrient. One serving of chickpeas (100 grams) contains 1.5 milligrams of zinc. 7. Cashews 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.
SOURCES: Biochemistry: “Designing hydrolytic zinc metalloenzymes.” Dermatology Research and Practice: “Zinc Therapy in Dermatology: A Review.” FoodData Central: “Beef, chuck eye roast, boneless, America’s Beef Roast, separable lean only, trimmed to 0” fat, choice, cooked, roasted.” FoodData Central: “CASHEWS.” FoodData Central: “CHICKPEAS.” FoodData Central: “Crustaceans, crab, alaska king, cooked, moist heat.” FoodData Central: “Lobster, steamed or boiled.” FoodData Central: “Mollusks, oyster, eastern, cooked, breaded and fried.” FoodData Central: “Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw.” Mayo Clinic: “Zinc.” National Institutes of Health: “Zinc: Fact Sheet for Health Professionals.” Nutrients: “Effect of Zinc Supplementation on Growth Outcomes in Children under 5 Years of Age.” Nutrients: “Iron and Zinc Nutrition in the Economically-Developed World: A Review.” © 2020 WebMD, LLC. All rights reserved.
Many of your important body processes require zinc. This essential mineral is needed for DNA synthesis, wound-healing, blood-clotting, immunity, metabolism, and growth. Your ability to taste and smell also relies on zinc. Zinc is an essential mineral, which means that the body has to obtain it from our diet because it cannot manufacture it, explains Amandeep Kalsi, R.D., MPH, a registered dietitian in Los Angeles. When you consume the recommended daily amount of zinc, all the body functions mentioned above are able to work at their best. The Daily Value (DV) is 8 milligrams of zinc, increasing to 11 milligrams for breastfeeding mothers because "you need it for yourself and to develop the fetus," Kalsi says. Zinc is a trace mineral, so our body only requires small amounts. That also means zinc deficiency is rare, especially if you're eating a variety of foods, says Janice Chow, R.D., registered dietitian and founder of nutrition counseling service The Mindful Chow. But vegetarians, pregnant women, people with digestive disorders like Crohn's disease or ulcerative colitis, or those with chronic alcohol misuse are at higher risk for having inadequate zinc intakes. Individuals in these categories would need to tap into the food sources richest in zinc and might sometimes require a zinc supplement. Here are nine of the best zinc food sources, according to Kalsi and Chow. Kalsi points out that animal protein sources of zinc are the most easily absorbed by the body, but you can definitely achieve the DV from eating only plant-based sources of zinc. As much as possible, Kalsi recommends including protein-rich foods in the same meal as a zinc-rich food to ensure better absorption. RELATED: The Best Iron-Rich Foods—and All the Reasons You Should Eat Them
Hanger Steak With Warm Kale Recipe
If you eat meat, beef is a clear winner when it comes to zinc-rich foods. A 5 ounce serving provides 12.5 milligrams of zinc, which already exceeds the DV. A pork loin chop provides a lesser amount, but is still a good source at 2.1 milligrams, which is nearly 20 percent of the DV.
Crispy Broiled Oysters With Bacon Recipe
Though it isn't something you come by every week, when you indulge in this shellfish, you're getting a ton of zinc! Six oysters contain around 50 milligrams (over 400 percent of the DV).
Crispy Tofu Noodle Soup Recipe
Besides being a trusty plant-based protein source, tofu also offers zinc. Half a cup of firm tofu has 2 milligrams, which is nearly 20 percent of the DV.
Chimichurri-Yogurt Dip Recipe
These dairy foods offer zinc as well as calcium. There's 1 milligram or 9 percent of the DV in a 6 ounce tub of yogurt. An ounce of Swiss cheese contains 1.2 milligrams (11 percent of the DV); a cup of cow's milk contains 1 milligram (9 percent of the DV).
Savory Oatmeal With Spinach and Poached Eggs Recipe
One cup of cooked oatmeal has 2.3 milligrams, which is 21 percent of the DV, while brown rice offers 1.2 milligrams, or 11 percent of the DV.
Crispy Mushroom Reuben Sandwiches Recipe
While vegetables aren't the all-time richest sources of zinc, some provide a higher amount than others. Your best bet? In half a cup, shiitake mushrooms provide 0.8 milligrams or 7 percent of the DV, and green peas have 1 milligram or 9 percent of the DV. RELATED: 10 of the Most Nutrient-Dense Foods That Won't Break the Bank this link is to an external site that may or may not meet accessibility guidelines. |