Top 10 Foods with Zinc
July 11, 2022
Although our bodies need only scant amounts of zinc, don’t underestimate the powerful punch it packs. Just look at all this tiny trace mineral does.
In This Healthy Insight:
- Recommended Dietary Allowance + Functions
- Top Benefits of Eating Foods With Zinc
- Top 10 Foods With Zinc
Recommended Dietary Allowance + Functions
Top Benefits of Eating Foods With Zinc
- Supports a healthy immune function
- Fosters wound healing
- Supports thyroid function
- Promotes healthy eyes in the elderly
Supports a healthy immune function.
Even a mild zinc deficiency can lower your resistance and make you more susceptible to health issues, especially respiratory.
Fosters wound healing.
Since zinc is vital for healthy skin, adequate levels are needed to activate immune cells.
Supports thyroid function.
A small study presented in the Journal of the American College of Nutrition, suggests that zinc benefits thyroid function, particularly among overweight women.
Promotes healthy eyes in the elderly.
Adequate intake of zinc along with vitamins C, E and beta-carotene have been associated with a reduction of age-related vision issues.
Top 10 Foods With Zinc
- Shellfish
- Meat & Poultry
- Legumes
- Nuts & Seeds
- Dairy
- Eggs
- Whole Grains
- Dark Chocolate
- Mushrooms
- Some Vegetables
The best way to make sure you’re getting enough zinc is to eat a well-balanced and varied diet including the following top 10 zinc-rich foods.
- Shellfish
- Oysters contain extremely high amounts of zinc, but Alaskan crab, shrimp and mussels are also good choices. Always be sure to cook all shellfish thoroughly.
- Meat and poultry
- Loaded with protein, beef, pork, lamb, and chicken legs and thighs offer a decent supply of zinc. Please note that eating large amounts of red meat, especially processed meats, has been linked to heart issues, so choose lean cuts.
- Legumes
- A great zinc option for vegetarians, legumes like chickpeas, lentils and beans are also low-fat, high-protein and packed with vitamins, minerals and fiber.
- Nuts and Seeds
- Add some crunch to your day with these tasty treats. Toss pumpkin seeds, sesame seeds or pine nuts into a salad or snack on cashews, pecans or peanuts. Hemp seeds contain a significant amount zinc along with healthy fats and can be added to soups, yogurt or eaten plain.
- Dairy
- Milk and cheese have high amounts of absorbable zinc and are important for bone strength.
- Eggs
- Adding eggs to your diet will help you meet your daily zinc goal while also offering other vitamins and minerals including B vitamins, choline and selenium.
- Whole grains
- Packed with fiber, vitamins and minerals, including zinc, whole grains are a great addition to your daily diet. Look for zinc-rich grains like quinoa, rice, wheat and oats.
- Dark chocolate
- What a sweet surprise but go easy! Dark chocolate is high in calories and sugar but is a good zinc source. The darker the better. Look for 70-85% cacao for maximum amounts.
- Mushrooms
- Low calorie and a good source of zinc, mushrooms, particularly shiitake, also provide other vital vitamins and minerals.
- Some vegetables
- Generally speaking, vegetables are a poor source for zinc, with a few exceptions. Regular and sweet potatoes, green beans and kale contain small amounts. Regardless, veggies are good choice for a heart-healthy diet.
Since your body does not store zinc, you need to replenish it daily. Start by adding these foods to your diet and if you’re in need of an extra boost, we have you covered – check out our zinc supplement or browse our supplements for immune support!
