Milly Gaines
Zinc is an essential mineral that plays a vital role in maintaining skin health, enzyme function, cell division, immune function, and wound healing. While the human body only requires a small amount of zinc, it cannot produce this mineral, and therefore, it is important to include zinc-rich foods in your diet. Meat, seafood, poultry, and dairy products are excellent sources of zinc. For those who follow a vegetarian or vegan diet, beans, legumes, seeds, nuts, and whole grains are good alternatives to ensure adequate zinc intake. Additionally, zinc supplements are an option, but it is important to consult a doctor before taking them as they can interfere with the absorption of other nutrients and may cause side effects.
How to increase zinc in your diet
| Characteristics | Values |
|---|---|
| Zinc-rich foods | Meat, especially red meat, shellfish, legumes, seeds, nuts, whole grains, dairy products, and oysters |
| Amount of zinc in foods | A 100-gram serving of raw ground beef contains 4.79 mg of zinc; a 1-ounce serving of cashews contains 3 milligrams of zinc; a 3-tablespoon serving of hemp seeds contains almost 3 milligrams of zinc; a half-cup of oats provides 1.5 milligrams of zinc |
| Recommended daily intake | Most adult males need 14 milligrams of zinc per day, while most females need 8 milligrams |
| Zinc supplements | Zinc supplements can be taken to treat zinc deficiency, but only after consulting a doctor as they can interfere with the absorption of other nutrients and decrease the effectiveness of certain drugs |
| Benefits of zinc | Plays a role in cell growth, collagen formation, immune function, wound healing, enzyme function, and reducing inflammation in the body; may help prevent and treat acne |
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What You'll Learn
Meat and seafood are good sources of zinc
Meat is an excellent source of zinc. Red meat is a great source, but all kinds of meat contain zinc, including beef, lamb, and pork. A 100-gram (3.5-ounce) serving of raw ground beef contains 4.79 mg of zinc, which is about 44% of the Daily Value (DV) for males and 60% of the DV for females. Lean meats, such as lean beef (at least 90% lean), pork tenderloin, and boneless chicken breasts, are the most nutritious cuts of meat.
Shellfish, a type of seafood, are also healthy, low-calorie sources of zinc. Oysters are particularly rich in zinc, with six medium oysters providing 33 mg, or 300% of the DV for males and 413% for females. Other types of shellfish, such as Alaska king crab, shrimp, mussels, and lobster, contain less zinc than oysters but are still good sources. For example, a serving of 3 ounces of cooked Alaskan king crab has 6.48 milligrams of zinc, or 59% of the daily value. Smaller shellfish like shrimp and mussels are also good sources, with a 100-gram (3.5-ounce) serving providing nearly 15% of the DV for males and around 20% for females.
If you are pregnant, be sure to thoroughly cook shellfish before eating it to minimize the risk of food poisoning.
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Nuts, seeds, and legumes are zinc-rich plant foods
A healthy, varied, and balanced diet is usually enough to give us the vitamins and minerals we need for good health. However, certain groups, such as older people, those with gut conditions, and pregnant or breastfeeding women, may need more zinc than the general population.
Seeds, such as hemp, pumpkin, squash, sesame, and sunflower seeds, are another plant-based source of zinc. They also offer additional nutritional benefits like fibre, vitamins, and healthy fats. Legumes, including chickpeas, lentils, and beans, contain substantial amounts of zinc. For instance, 100 grams of cooked lentils provide 12% of the DV for males and 16% for females. However, it is important to note that legumes also contain phytates, which can inhibit the absorption of zinc and other minerals. To increase the bioavailability of zinc from legumes, try heating, sprouting, soaking, or fermenting them.
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Dairy products like milk and yoghurt contain zinc
Zinc is an essential mineral that supports normal growth and development during pregnancy, childhood, and adolescence. It is also important for healthy skin, the immune system, and wound healing. The body does not store zinc, so it is important to eat enough zinc-rich foods every day. Most adult males need 14 milligrams (mg) of zinc a day, while females need 8mg.
Dairy products are a good source of zinc, especially when consumed with other foods. For example, when ingested together with rice, tortillas, or bread products, dairy products can improve zinc absorption from these high-phytate foods. This is due to the presence of citrate and phosphopeptides in dairy products, which have been shown to enhance zinc absorption.
In addition to dairy, other good sources of zinc include red meat, poultry, seafood, nuts, whole grains, legumes, seeds, and dark chocolate. A varied diet that includes a variety of these zinc-rich foods is the best way to ensure you are getting enough zinc.
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Vegetables like potatoes and sweet potatoes have zinc
While meat, seafood, and animal products are the best sources of zinc, vegetables like potatoes and sweet potatoes also contain this essential mineral. A large regular potato contains 1.08 mg of zinc, which is 10% of the daily value (DV) for males and 14% for females. A large sweet potato contains about half of that, with 0.576 mg, or 5% of the DV for males and 7% for females.
Zinc is a nutrient necessary for immune system defence, and it is needed for hair growth, brain health, taste and smell senses, gut health, skin health, sexual health, eye health, tissue repair, and more. A well-rounded diet with a variety of zinc-rich foods is the best way to ensure you're getting enough of this mineral.
Sweet potatoes, in particular, are known as superfoods due to their high vitamin and mineral content. In addition to zinc, they are rich in vitamin A, vitamin B, vitamin C, calcium, iron, magnesium, phosphorus, potassium, thiamine, and fibre. They also contain beta-carotene, a plant pigment that the body converts to vitamin A, which is beneficial for eye health and can help prevent and manage vitamin A deficiency.
However, it's important to note that the zinc content in potatoes and sweet potatoes is lower than in animal-based sources. If you are concerned about getting enough zinc, consider including a variety of other zinc-rich foods in your diet, such as meat, seafood, legumes, seeds, nuts, and dairy. Additionally, heating, sprouting, soaking, or fermenting plant sources of zinc can increase the mineral's bioavailability.
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Whole grains and breakfast cereals contain zinc
Whole grains are a great way to add zinc to your diet. They are packed with fibre, vitamins, minerals, and zinc. A cup of raw oats contains 3 mg of zinc, while cooked brown rice has 1.4 mg, and two slices of whole-wheat bread contain 1.1 mg. Other whole grains that are a good source of zinc include cooked quinoa, with 1.9 mg per cup, and oatmeal.
When choosing a breakfast cereal, opt for whole-grain options that are high in fibre and low in sugar. While many cereals are refined and stripped of important nutrients, whole grains retain the bran, germ, and endosperm of the grain. These parts of the grain are linked to a reduced risk of heart disease and diabetes.
Fortified cereals are another option to increase your zinc intake. Many cereals are fortified with zinc and other vitamins and minerals. However, it is important to check the nutrition label to ensure you are not consuming excessive amounts of zinc or sugar.
In addition to whole grains and cereals, other good sources of zinc include oysters, red meat, poultry, seafood, dairy products, nuts, and legumes. A healthy, balanced diet that includes a variety of these foods is typically sufficient to meet your zinc needs.
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Frequently asked questions
Oysters, red meat, poultry, seafood, nuts, whole grains, legumes, seeds, breakfast cereals, dairy products, and dark chocolate are all good sources of zinc.
Most adult males need 14 milligrams (mg) of zinc per day, while most females need 8mg.
Yes, legumes, seeds, nuts, whole grains, and oats are all plant-based sources of zinc.
Zinc is a mineral that is essential for many of the body's normal functions, including cell division, immune function, and wound healing. It also supports normal growth and development during pregnancy, childhood, and adolescence.
Most people will get enough zinc by eating a healthy, balanced diet. However, if you are on certain medications, are pregnant or breastfeeding, or have a digestive tract condition, you may need more zinc and should consult your doctor about taking a supplement.
