Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body, which is why consuming foods high in zinc is so important. This mineral (along with iron) is needed in small amounts every day in order to maintain your health and perform important functions. Zinc benefits come from its presence within all bodily tissue — it’s needed for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process. Zinc deficiency is now known to be a major malnutrition problem worldwide, and inadequate intake of zinc is one of the main causes. According to the World Health Organization, millions of people throughout the world may have inadequate levels of zinc in their diets. In fact, zinc deficiency is ranked the fifth-leading risk factor in causing disease worldwide. It occurs when you don’t have enough sources of zinc in your diet, or you have trouble absorbing zinc due to digestive disorders or very poor gut integrity. The good news is that if people consume good sources of zinc daily, like the top 17 sources listed below, they can prevent inadequate levels and reap the benefits of this essential mineral. Top 17 Foods High in ZincAnimal products are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood. Research shows that this is due to the absence of compounds that inhibit zinc absorption in animal sources and the presence of sulfur-containing amino acids that improve zinc absorption, like cysteine and methionine. Although there are plant-based zinc foods, they’re less bioavailable because of their high content of phytic acid (or phytates), which inhibits zinc absorption. Reports suggest that people who don’t eat meat or animal products, like people on a vegetarian or vegan diet, need up to 50 percent more zinc in their diets daily to absorb what they need. However, the inhibitory effects of phytic acid on the absorption of zinc can be minimized with methods like soaking, heating, sprouting, fermenting and leavening. Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes. The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day: 1. Oysters3 medium-sized oysters: 16 milligrams (145 percent DV) Although eating oysters should not be done more than once in a while, they are particularly high in zinc. Oysters offer a range of nutrients, including protein and antioxidants, but eating them raw may contain bacteria and contaminants, including heavy metals like mercury and cadmium. There are healthier ways to get zinc into your diet, though, so stick to eating oysters only occasionally. 2. Lamb3 ounces: 6.7 milligrams (45 percent DV) Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. 3. Pumpkin Seeds1 cup: 6.6 milligrams (44 percent DV) Pumpkin seeds and pumpkin seed oil are a key food for maintaining wellness in post-menopausal women. Pumpkin seeds are also good for the prostate, and they promote your mental well-being. 4. Hemp Seeds1 ounce: 5 milligrams (34 percent DV) Not only are hemp seeds rich in zinc, but they are an excellent source of omega-3 and omega-6 fatty acids. They have been found to cause beneficial effects on your cardiovascular system and help keep inflammation at bay. 5. Grass-Fed Beef100 grams: 4.5 milligrams (30 percent DV) Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to help reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. While red meat is known for its very high zinc content, sticking to healthier options like grass-fed beef is ideal. 6. Chickpeas (Garbanzo Beans)1 cup: 2.5 milligrams (17 percent DV) Chickpeas, like all legumes, are complex carbohydrates that the body is able to slowly digest and use for energy. Studies show that chickpeas increase satiety and help with weight loss. They also improve digestion by quickly moving foods through the digestive tract. In addition to garbanzo beans, black beans and edamame are also good sources of zinc. 7. Lentils1 cup: 2.5 milligrams (17 percent DV) Lentils are known for their beneficial effects. They are rich in polyphenols and micronutrients, including zinc. Lentils serve as a plant-based protein, making them an excellent zinc-rich food for vegetarians. 8. Cocoa Powder1 ounce: 1.9 milligrams (13 percent DV) Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. Research shows that the presence of flavonoids in cocoa powder helps improve blood flow and lower blood pressure, too. 9. Cashews1 ounce: 1.6 milligrams (11 percent DV) Cashews are rich in unsaturated fatty acids and high in protein. Studies indicate that cashews nutrition helps fight heart disease, reduce inflammation, promote healthier bones and support healthy brain function. These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. Plus, cashews have a good zinc-to-copper ratio. This helps ensure that both of these minerals stay in balance. 10. Kefir or Yogurt1 cup: 1.4 milligrams (10 percent DV) (values vary) Kefir and yogurt are cultured dairy products that serve as probiotic foods. They have been shown to support a healthy balance of bacteria in the gut. Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote heart function and regulate your mood. 11. Ricotta Cheese½ cup: 1.4 milligrams (10 percent DV) Ricotta cheese is one of the healthiest cheese options because it contains notable amounts of healthy fatty acids and micronutrients, including zinc. Compared to many other cheeses, ricotta has proven to be lower in sodium and saturated fat, and it’s considered a “fresh cheese” because it’s not aged. 12. Mushrooms1 cup: 1.4 milligrams (9 percent DV) Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities and reduce inflammation. 13. Spinach1 cup: 1.4 milligrams (9 percent DV) Spinach is one of the most nutrient-dense options in existence. It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even more. 14. Avocado1 avocado: 1.3 milligrams: (8 percent DV) If you’re looking for fruits that contain zinc, reach for an avocado. It’s known as one of the healthiest foods on the planet because it’s packed with essential nutrients. Research shows that avocado consumption is associated with better diet quality and nutrient intake. 15. Chicken100 grams: 1 milligram (7 percent DV) In addition to the zinc present in chicken, it’s also a good source of B vitamins, including vitamin B12, niacin, vitamin B6 and pantothenic acid. The vitamin B12 in chicken has been found to help maintain energy levels, boost mood, support a healthy heart and promote healthy skin. 16. Almonds1 ounce: 0.9 milligram (6 percent DV) Wondering which nuts are high in zinc? Almonds nutrition is truly remarkable, and many studies show that it benefits many aspects of overall wellness, including cardiovascular function and weight control. In addition to their zinc content, almonds also provide vitamin E, manganese, magnesium and riboflavin, among other important micronutrients. 17. Eggs1 large egg: 0.6 milligrams (5 percent DV) Eggs are rich in nutrients and help protect us against a range of issues, including heart disease, diabetes, macular degeneration and mood disorders. Studies also suggest that eating eggs can help with weight loss. Related: Foods High in Sulfur and Their Benefits BenefitsConsuming good sources of zinc regularly is beneficial in the following ways:
Related: Zinc Oxide Benefits for Protecting Your Skin from the Sun + More! Recipes with Foods High in ZincTo be sure that you consume enough zinc to avoid a deficiency and experience these benefits, eat two to three servings of foods with zinc daily. Here are some easy and nutritious recipes that will help to boost your zinc intake:
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