Did you know that zinc deficiency affects billions of people worldwide, leading to various health problems? The World Health Organization (WHO) estimates that about 17.3% of the world’s population is at risk of not getting enough zinc (Source: NLM). Zinc plays a vital role in many bodily functions, from supporting the immune system to promoting wound healing. In this article, we will explore different foods high in Zinc, including animal and plant-based foods. You will also learn about other nutrients that work best in combination with zinc. Keep scrolling to discover more!
Contents
- 1. What are foods high in Zinc
- 2. The role of zinc in health
- 3. Harmful effects of zinc deficiency on the body
- 1. What food has the most zinc?
- 2. How Much Zinc Do You Need?
- 3. Which fruit is rich in zinc?
- 4. What foods help zinc absorption?
- 5. What foods are high in zinc and magnesium?
- 6. What foods are high in zinc and vitamin D?
- 7. What foods are high in zinc and vitamin C?
- 8. What foods are high in selenium and zinc?
1. What are foods high in Zinc
1.1 Animal foods high in zinc
a. Meat
Zinc is a mineral that can be found in meat, and red meat is a particularly good source of it. Beef, lamb, and pork all contain zinc to some extent. For instance, 100 grams (3.5 ounces) of raw ground beef has 4.79 mg of zinc, which is approximately 44% of the daily value (DV) for men and 60% of the DV for women. In addition to zinc, one serving of beef provides 176 calories, 20 grams of protein, and 10 grams of fat. It’s also a great source of other essential minerals such as creatine, iron, and B vitamins.
However, it’s important to keep in mind that consuming too much red meat, especially processed meat, has been linked to a higher risk of heart disease and some types of cancer.
b. Shellfish
Zinc is a vital nutrient that can be found in low-calorie and healthy seafood. Oysters are an excellent source of zinc, with six medium-sized oysters providing 33mg of zinc, which is 300% of the daily value for men and 413% for women. Other shellfish, such as Alaska king crab, shrimp, and mussels, are also good sources of zinc. A 100-gram serving of Alaska king crab contains 7.62mg of zinc, which is 69% of the daily value for males and 95% for females. Similarly, shrimp and mussels contain around 15% of the daily value for men and 20% for women in a 100-gram serving.
1.2 Plant foods high in zinc
a. Legumes
Legumes, such as beans, lentils, and chickpeas, are rich in zinc. 100 grams (3.5 oz) of cooked lentils can provide 12% of the daily value (DV) of zinc for men and 16% for women. However, legumes also contain phytates, which can prevent the absorption of zinc and other minerals. This means that the zinc in legumes is not as easily absorbed as the zinc in animal products. Despite this, legumes can still be an important source of zinc for vegans and vegetarians. They are also a great source of fiber and protein and can be added to soups, stews, and salads. To make zinc more readily available from legumes and other plant sources, they can be heated, sprouted, soaked, or fermented.
b. Seeds
Seeds are a nutrient-rich supplement to your diet and can help you consume more zinc. Squash, pumpkin, and sesame seeds are among the other seeds that have substantial zinc content. Seeds are also a good source of fiber, healthy fats, vitamins, and other minerals. Consuming them in a balanced diet has been linked to several health benefits, such as lowered cholesterol and blood pressure.
c. Nuts
Nuts are one of the foods high in zinc that are easily found in many kitchens, including almonds, cashews, and pine nuts. Nuts are rich in fiber, healthy fats, and a variety of other vitamins and minerals. Additionally, nuts may help lower risk factors for heart disease and cancer. Furthermore, eating nuts may increase your longevity since those who consume them tend to live longer than those who don’t.
d. Whole grains
Zinc can be found in a variety of whole grains, including rice, oats, and wheat. However, grain phytates, such as those present in legumes, can bind to zinc and decrease its absorption. Therefore, refined grains, which have fewer phytates, are less nutritious compared to whole grains. Eating whole grains has been linked to several health benefits such as reducing the risk of heart disease and type 2 diabetes, as well as increasing longevity.
1.3 Herbs High in Zinc
a. Bacopa
Marjoram, also known as bacopa, is a perennial plant that thrives in humid areas. Bacopa is one of the main herbs that contain zinc. 100g of dry Bacopa contains about half a cup or 11 mg of zinc. According to research, Bacopa can improve mood, enhance brain function, and reduce the risk of neurodegenerative disorders. In addition to its brain function benefits, Bacopa is also famous for its anti-cancer properties.
b. Chervil
Chervil, also known as French parsley, is one of the foods high in zinc commonly used in French cuisine. It is rich in zinc, with 8.8 milligrams of zinc contained in 100g of dried coriander. For centuries, cilantro has been used to treat gastrointestinal problems, lower blood pressure, provide the body with antioxidants, and prevent vitamin and mineral deficiencies during the winter. It is also known for its ability to aid skin conditions including eczema, acne, and allergic reactions.
c. Holy Basil
In Ayurvedic medicine, holy basil is one of the most widely used adaptogens. Its function is to increase immune system function, enhance cognitive function, and provide stress support. As an adaptogen, holy basil has properties that help balance energy levels and control stress responses. The zinc content in 100 g of holy basil is estimated to be 4.8 mg.
d. Oregano
Oregano is an herb belonging to the mint family Lamiaceae. It is widely used in Mediterranean cooking as well as in other dishes. Oregano leaves are known for their antibacterial, anti-inflammatory, and analgesic effects, which help support the digestive tract. Additionally, research has shown that oregano’s antioxidant properties are useful in preserving foods. Dried oregano leaves contain 2.7 milligrams of zinc per 100 grams.
1.4 Other zinc-rich foods
a. Milk
When mentioning foods high in zinc, we cannot ignore dairy products, especially milk and cheese, which are excellent sources of zinc for the body. These products contain high levels of bioavailable zinc, which your body can easily absorb. In addition to zinc, dairy products also contain other essential nutrients such as protein, calcium, and vitamin D that are beneficial for maintaining healthy bones.
b. Eggs
Eggs can also aid in the acquisition of zinc even if they don’t contain as much of it as some other foods do. One big egg provides around 5% of the daily need for zinc. In addition, it contains 77 calories, 6 grams of protein, 5 grams of good fats, and a variety of additional vitamins and minerals, such as selenium and B vitamins.
c. Dark chocolate
Dark chocolate contains moderate amounts of zinc, with a 100-gram (3.5-ounce) bar of 70%–85% dark chocolate providing approximately 3.31 mg of zinc. This represents 30% of the daily value for men and 41% for women. However, a 100-gram serving of dark chocolate contains 598 calories and 24 grams of sugar, making it a high-calorie treat. While it can provide some extra nutrients, it should not be relied upon as the primary source of zinc in one’s diet.
2. The role of zinc in health
2.1 Immune Health
Zinc is vital for maintaining a strong immune system. A deficiency of this important mineral can lead to a weakened immune response, as it plays a crucial role in immune cell function and communication. Moreover, various studies have demonstrated that foods high in zinc supplementation can enhance the immune response of older adults and significantly lower the risk of disease. Research indicates that taking 80-92 mg of zinc daily can reduce the duration of the common cold by up to 33%.
2.2 Wound Healing
Hospitals frequently use zinc to treat burns, certain ulcers, and other skin ailments. Zinc is essential for healthy healing because it plays vital roles in immune system function, collagen formation, and inflammatory response.
Your skin contains around 5% of the zinc in your body. Zinc supplements can help expedite wound healing, but zinc deficiency can impede wound healing. For example, individuals receiving 50 mg of zinc daily over 12 weeks showed a significant reduction in the size of their diabetic foot ulcers compared to a placebo group.
2.3 Reduced Inflammation
Acne is a common skin condition that affects up to 9.4% of people around the world. It is caused by inflammation, germs, and blocked oil-producing glands. Research shows that topical and oral zinc therapies can help reduce acne symptoms by inhibiting the growth of P. acnes bacteria, suppressing oil gland activity, and reducing inflammation. In addition, people with acne often have low levels of zinc, so taking vitamins may also help alleviate symptoms.
Zinc may help you lower the chance of developing age-related illnesses such as pneumonia, infections, and macular degeneration (AMD). Zinc increases the activity of T-cells and natural killer cells, which are crucial in defending your body against infections, and as a result, reduces oxidative stress and enhances immunological response. Previous studies have shown that older individuals who take zinc supplements have better influenza vaccine responses, lower pneumonia risks, and higher mental function. A 2007 study found that consuming 45 mg of elemental zinc daily may decrease infection rates in older individuals by about 66%.
3. Harmful effects of zinc deficiency on the body
If you are worried about the amount of zinc you are getting from your diet, seek the advice of a medical professional or certified nutritionist. They may order tests to check your plasma zinc levels and identify any deficiencies if necessary. Here are some common signs that you may have a zinc deficiency:
- Slow or poor healing of wounds
- Unexplained weight loss
- Reduced alertness or attention span
- Diarrhea
- Loss of taste or smell
- Decreased appetite
- Longer than usual periods of illness
Frequently asked questions regarding zinc-rich foods
1. What food has the most zinc?
Oysters are a great source of zinc. Chicken, red meat, seafood, nuts, whole grains, cereals, and dairy are also excellent sources.
2. How Much Zinc Do You Need?
For adults, women are advised to consume 8 milligrams (mg) of zinc per day, while men should consume 11 mg.
3. Which fruit is rich in zinc?
Avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries are among the fruits high in zinc. A cup of these fruits provides 2–12% of the daily required amount.
4. What foods help zinc absorption?
Your body can absorb around 20-40% of the zinc present in your meals. Zinc from animal-based meals, such as red meat, fish, and poultry, is more easily absorbed by your body than zinc from plant-based foods. To optimize zinc absorption, it is recommended to consume it with a protein-rich meal.
5. What foods are high in zinc and magnesium?
Sunflower and pumpkin seeds are good sources of zinc and magnesium, and zinc is also found in red meat, especially beef, salmon, and seafood including scallops, crab, and shrimp. In addition, nuts such as almonds and chia seeds also help meet the body’s needs for both minerals.
6. What foods are high in zinc and vitamin D?
Consuming foods that are rich in both zinc and vitamin D is crucial for maintaining good health. Seafoods like oysters, crab, and lobster, fatty fish such as salmon and mackerel, lean beef, dairy products, and eggs are some sources that provide a convenient way to obtain a balanced intake of these essential nutrients. These nutrients support various bodily functions and are necessary for overall well-being.
7. What foods are high in zinc and vitamin C?
Red bell peppers, guava, kiwi, strawberries, oranges, papaya, pineapple, broccoli, spinach, and Brussels sprouts are excellent sources of these essential nutrients.
8. What foods are high in selenium and zinc?
There are various foods rich in both selenium and zinc. These include nuts and seeds such as sunflower seeds, pumpkin seeds, and cashews. Seafood, particularly fish and shellfish like tuna, salmon, and crab, is another valuable source of both minerals. In addition, lean meats like chicken and turkey can also contribute to selenium and zinc intake.
In summary, in today’s article, Healthglowy has explored diverse foods high in Zinc from both plant and animal sources. Incorporating the above foods into your daily diet not only ensures a balanced nutritional intake but also supports your overall health and bodily functions. Understanding the variety of dietary sources of zinc is important for individuals who wish to maintain a well-rounded and healthy lifestyle.
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