24 Best Zinc Food Sources within Your Reach

list of zinc food sources

Zinc is a very important mineral for our body, and a zinc deficiency can lead to hair loss and diarrhea. According to the study of National Institute of Health, adult males should get 11mg of zinc daily and adult females should get 8mg of zinc daily. Besides, it is also important to remember that this is cumulative, so you should not attempt to meet your zinc requirement either in one sitting or with only one food.

Zinc Food Sources List Of The Best Foods That Are Abundant In Zinc:

Zinc functions to protect the body against oxidative damages, make DNA, heal wounds, and help with the hemoglobin formation. Zinc deficiency signs are leaky gut, frequent colds, poor vision, consistent diarrhea, thinning hair, infertility, slow healing wounds and stunted development in children. Some people who are at high risk for a zinc deficiency include:

Learn More: Home Remedies For Diarrhea In Infants And Adults

Ÿ Pregnant women

Ÿ Alcoholics

Ÿ People with gastrointestinal diseases

Ÿ Vegetarians and vegans

Read More: List Of Healthy Foods For Vegetarian You Should Know

Ÿ Endurance athletes

Ÿ People who take diuretic medications

Ÿ People who take over-consuming iron supplements

The list of zinc food sources below will give you a good idea of how you can add different foods into our daily diet that will support you to meet our zinc requirements. In the article today, I would like to introduce some of the best zinc food sources in details, so you should not skip out the following interesting health facts and the list of food sources that contain high levels of zinc. The food sources are:

1. Spinach

This is the first out of the best zinc food sources that I want to reveal in this article today and want you and my other readers to know and try to make use of it for good!

Although spinach is not the food with the greatest amount of zinc in it, it still keeps its own considering that it is a plant-based source. Zinc is just one of the minerals and vitamins that spinach has, and one of the reasons to eat spinach more often.

Read More: Easy And Healthy Cooked Spinach Recipes

Making a salad with spinach is an easy way to add more zinc into your daily diet. It is better when you top your salad with some of the other zinc-rich foods. A cup serving of cooked spinach offers 1.4mg of zinc, adding 9% of your daily zinc requirement.

Spinach is actually a wonderful food source for people who are at risk of zinc deficiency.

2. Garlic

zinc food sources - garlic

Garlic has a lot of health benefits, and one of them is that it offers a respectable amount of zinc. It will not take a big chunk out of the daily zinc requirements when used in cooking, but it is able to add zinc into the day’s total zinc requirement. Besides, garlic also contains cleansing properties, and it has been linked to a healthy heart and anti-cancer effects.

Learn More: Health Benefits Of Garlic To The Human Body

3. Salmon

Salmon often stands on the list of the healthiest food sources you can eat, Salmon is high in omega-3 fatty acids and it is a good source of protein, which is the reason why this food can support dieters across a large number of different diet strategies.

Read More: Health Benefits Of Salmon Fish

Although salmon may not be a powerhouse of zinc like some of the other zinc food resources as I listed here, it can help you add zinc to your total daily zinc consumption. This is in fact one on the list of zinc food sources that people should not skip out,  and instead of, make use of it to contribute to your body’s zinc needs.

Learn More: Easy, Healthy Salmon Dishes Recipes For People At All Ages!

4. Dark Chocolate

If you need any additional reasons to consume chocolate, here may be one more. You can get quite a bit of zinc in dark chocolate, but it is also quite high in calories, so you should not overdo it. Besides, there are some antioxidants containing in dark chocolate that you cannot get with milk chocolate. Also, you can avoid a lot of the added fat and sugar if you consume dark chocolate. A 100g of unsweetened dark chocolate offers 9.6mg of zinc. And 100g of cocoa powder offers 6.8mg of zinc. Occasional indulgence in dark chocolate is an easy way to improve your intake of zinc.

Learn More: Nutritional, Health And Beauty Benefits Of Chocolate

5. Fruits

Fruits basically do not contain a great amounts of zinc; however, there are some certain fruits that are the richest food sources of this mineral. On this list of zinc fruit sources, pomegranates top this list with 1 fresh pomegranate offering 1mg of zinc. Avocados are also known to be rich in zinc offering 1.3mg of zinc in 1 medium avocado. Berries are also good zinc food source. A cup of blackberries has approximately 0.8mg of zinc while loganberries and raspberries each have 0.5mg of zinc. Also, a cup serving of dates offers 0.4mg of zinc.

Read More: List Of Fruits With High Water Content And Less Calories

6. Vegetables

Some certain vegetables are good zinc food sources. These vegetables include lima beans, soybeans and peas. A cup serving of soybeans has about 9mg of zinc while the same amount of lima beans and peas has 2mg of zinc each.

Read More: At-Home Tips On How To Keep Fruits And Vegetables Fresh For Longer

Moreover, some other vegetables that have an abundant amount of zinc include asparagus or Brussels sprouts (0.5mg) and green beans (1mg) in a cup serving. A cup serving of corn offers 0.7mg while pumpkin and potatoes offer 0.6mg of zinc. Swiss chard that is among the leafy green veggies, is a good zinc source, offering about 0.2mg of zinc in a cup of serving.

Learn More: Vegetable Side Dish Recipes

7. Oats

Oats are a staple in a lot of diets of bodybuilders for great reasons. They are a complex carbohydrate that is full of fibre, so they will offer a slow release of energy and you will not be hungry until lunchtime.

Adding protein powder to your serving of oats will increase the protein content, making them a great pre-workout meal or breakfast. ½ cup of oats has 3.1mg of zinc.

In fact, this is also among the best zinc food sources, so people should try to add more of these foods into your daily diet to get a healthy body.

8. Asparagus

Asparagus is famous for being an anti-inflammatory food source. It has a lot of antioxidant benefits because of its abundance of asparagus saponins like asparanin A. Also, asparagus is a great food source of vitamin A, C, E and beta carotene.

Asparagus is also a great source of the fibre inulin, which has many health benefits as it is a good food source for good bacteria in the digestive system. This food makes a good addition to salads and omelets. A cup of asparagus has 1.08mg of zinc.

9. Mushrooms

zinc food sources - mushrooms

Mushrooms are a good non-animal food source of zinc and iron for vegetarians, They have also been proven to have a lot of benefits for the immune system thanks to their nutritional content. Mushrooms taste great when you add them to stir fry’s or serve them on the grilled side with scrambled eggs.1/2 cup of shiitake mushrooms have 0.96mg of zinc while 1 cup of Crimini mushrooms have 0.79mg of zinc.

This is in brief one of the best zinc food source for human beings, so people should not look down mushrooms, but try to make use of this food source by adding them to your daily diet and then enjoy a healthy body.

10. Beef

Beef is a good food for increasing your zinc levels as it has more zinc content than a plenty of other food sources. This also means that a reasonable amount of beef will add you more zinc content for your efforts. Some of the other food sources on this list may get more zinc content, but it is unlikely that you should eat much of beef in one sitting. However, a nice serving of beef steak will meet your zinc requirement for that day.

11. Peanuts

Another one on the list of zinc food source that I would like to introduce in this entire article and want you and my other readers to know and remember is that peanuts are a food source that contains a high amount of zinc.

Peanuts can be eaten as a snack to keep you full between meals, and they also offer plenty of zinc. You should consider eating peanut butter in case you do not want the crunchiness of whole peanuts. In case you want to purchase these foods, they should be organic peanuts.

12. Kidney Beans

Kidney beans are a good plant-based source of zinc, which is good for vegetarians to meet the zinc requirements. These kidney beans are also effective in keeping blood glucose levels healthy, providing source of energy, and keeping you full for a long time without a subsequent crash. Kidney beans can be used as a side dish or can be added to add additional protein and boost fiber intake.

Continue reading this entire article to discover the world of zinc food sources and make use of them for good!

13. Pumpkin Seeds

zinc food sources - pumpkin seeds

Chances are that you are not consuming enough pumpkin seeds and it is time to start adding them into your daily diet. They are not only rich in zinc, but they offer other health benefits to your body such as helping your night sleep, giving you omega-3 fatty acids, preventing prostate cancer, supporting a healthy immune system and keeping the blood sugar levels stable. Besides, some researches also suggest that pumpkin seeds may be known as an anti-inflammatory food source. A 100g serving of these seeds contain 10.3mg of zinc, adding 69% daily need of this mineral.

14. Watermelon Seeds

In case you dry watermelon seeds, even toast them, they may be a good source of zinc and other good minerals and vitamins for the body such as protein, healthy fats, magnesium and a complex of vitamin B. This makes them a good snack for you since most of us do not have the habit of eating them.

15. Sesame Seeds

Sesame seeds are high in many minerals and zinc is one of these minerals. Whether you eat them raw, roasted or ground them into tahini butter. A 100g serving of these seeds provides 10mg of zinc. Besides, sesame seeds can be used in your daily diets by using hummus or sesame seed floor in lieu of wheat flour in breads or baked goods.

This is actually also one out of the best zinc food sources that a lot of people in the world love and have been adding to their diet to get the zinc content.

16. Shellfish

This is also one of the best zinc food sources that people should not ignore!

Shellfish like clams, crabs, lobsters and mussels are great sources of zinc. A serving of 6 oysters has 76mg of zinc that is 7 times the suggested allowance of zinc per day. As shellfish is exceptionally rich in zinc, it is better to eat this food occasionally. Excess consumption of zinc can cause impaired immunity system as well as difficulties in metabolizing some of the other minerals.

17. Cereals

zinc food sources - cereals

Another out of the best zinc food source that I would like to reveal in this entire article and want all of the readers to learn and remember that you should try to add more cereals to your daily dishes as soon as possible.

Fortified cereals such as whole grain, bran, and multigrain cereals have large amounts of zinc. You should remember that these cereals also have phytates that bind with the zinc content in them and then prevent appropriate absorption. Cereals with the high level of sugar should be avoided because the high level of sugar can neutralize the zinc’s health benefits.

18. Shrimp

Shrimp is a good food source of zinc, and it also offers other benefits like being low in calories and being high in protein. Besides, shrimp is also a good source of antioxidants that help to fight inflammation in our body, which can offer a relief to anybody suffering from inflammatory conditions.

This is also one on the list of zinc food sources that people should know and then make use of its health benefit for good, especially those are zinc deficient. .

19. Flax Seeds

They get a lot of attention due to their fiber and omega-3 fatty acids, but they are also a rich source of zinc. Remember that you should not eat a mouthful of this food at a time, but it can be added to your zinc-conscious eating plan. Besides, they can be sprinkled for added nutrition. Consider pouring some flax seeds into smoothies and soup recipes.

20. Oysters

The zinc content in oysters varies, but it will be enough for the whole day in case you at a 100g serving of oysters. You do not need to worry that a serving of these foods provides more zinc content than that is needed, your body will expel what your body does not need.

This is also a great one on the list of zinc food sources that people should not look down but learn and consider adding more oysters into the daily diet as soon as possible.

21. Egg Yolks

Another one on the list of the best zinc food sources that I want to reveal in this entire article today and want all of my readers to learn and try to make use of these fruits if you are trying to meet your zinc needs through diet. The egg yolks are a great source of zinc. Egg yolks have all of the vitamins, so by consuming the yolk you may get more fat , vitamin A, D, E and K s well as other minerals. A 100g of egg yolks contains 4.93mg of zinc.

22. Lobster

zinc food sources - lobster

Lobster may just be eaten on special occasions, but once you eat this food, you are getting a boost of zinc without adding a lot of calories to your bottom line. Lobster often gets dunked in butter, which is a healthier butter form that is free of impurities.

If you want to know other foods on the list of zinc food sources, you should not miss out this article, Continue reading it and then try to add one or more of these foods as soon as possible.

23. Pork

Although pork is not the healthiest kind of meat you can opt for, it still contains large amounts of zinc. Remember to choose organic pork in order to avoid antibiotics as well as other chemicals that may be injected into conventionally-raised pigs.

In fact, this is among the best zinc food sources, so people should consider adding more lean pork to their daily diets to consume it for good!

24. Crab

This is the last but very important out of the best zinc food sources that I would like to reveal in this entire article and want you and my other readers to eat more crab if they are trying to meet the body’s zinc requirements.

If you love to eat crab, there is good news for you is that the high zinc content in crab can meet your daily zinc requirements. Besides, crab is also a high source of protein, and it does not weigh you down with a plenty of protein. Crab is low in fat, but high in the sodium levels, causing water retention as well as an increased blood pressure.

As you can see, there are a lot of ways to get enough zinc, and you may eat some of these zinc-rich foods as I mentioned above on a regular basis. Lacking of zinc for a long time can cause serious health problems, so you should visit your doctor and get a test to see where your zinc levels are fallen. It can identify what you need and find the best way in order to get more of vitamins and minerals you need.

Apart from the food sources as I listed above, there are some other ways to add zinc into your diet. In case you do not consume any of these foods above, I suggest that you should take a zinc supplement. Before taking it, be sure to do a research to find your most proper types of zinc supplements.

After you end up reading this entire article about the list of zinc food sources and how to make use of these foods to get the maximal amount of zinc content, I hope that you and my other readers will spend little time reading another article that reveals the best iron-rich food sources for kids- The List Of Iron Rich Foods For Kids- Best Foods To Choose article. This is actually an interesting gathering of best zinc food sources that have already contributed to our daily zinc requirements without causing any unwanted effects. Therefore, readers of VKool.com should try to add one or more of these foods into your daily diet and catch their health benefits as soon as possible.

This is the list of 24 best zinc food sources that everyone who wants to know where to get zinc through diet should read and remember for good. In fact, these food sources that I mentioned in this article today have been proven to be healthy and delicious foods, so they can be eaten raw or used to make a plenty of dishes, such as salads, bakes, smoothies, stir-dried dishes, and fresh juices, etc. so many people love them. The wonderful health benefits of these foods are proven, so you should not worry when making use of these foods.

After reading the list of zinc food sources and learn the way on how to make use of these foods to meet your daily zinc needs, if you feel that this list is useful to your current health condition and can also help other people around you who are at high risk for zinc deficiency as I mentioned above, you should share this list with them and encourage them to add one or more of these foods to their own daily diet as soon as possible.

If you have any ideas about something related to zinc food sources, remember to share them with other readers by leaving your comments in the comment section below. I promise that I will reply you as soon as possible.

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