Zinc Rich Foods
This article covers
How the body utilises Zinc - how you need this essential mineral in your diet, deficiency and less common signs your body has too much.
Animal sources highest in Zinc - quantity per portion and the percentage toward your (DRV) daily recommended value.
Plant sources highest in Zinc - quantity per portion and the percentage toward your daily recommended value.
How is Zinc used in the body?
Zinc is an essential mineral that is part of more than 300 enzymatic functions within the body. Its vital functions aid the immune system, speed up wound healing, build proteins and DNA, boost fertility in adults and aid growth in children. It is also needed for maintaining the senses of smell and taste. So covid suffers, could your lack of taste and smell just be down to a Zinc deficiency?
Deficiency signs
A deficiency in zinc can lead to stunted growth, diarrhea, fertility issues and impotence, hair loss, eye and skin lesions, impaired appetite, and a weakened immune system. Loss of smell and taste.
excess signs
On the other hand, too much zinc in the body can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. It can also disrupt the absorption of copper and iron in the long term.
Animal Sourced Zinc
FOOD source. portion SIZE = QUANTITY OF zinc. PERCENTAGE of DRV.
Oysters. Per 6 = 52mg. (472% DRV)
Beef. 140g = 15mg. (140% DRV)
Alaskan king crab. 1 leg = 10.2mg (93% DRV)
Lamb shoulder. 85g = 6.2mg (56% DRV)
Lobster. 100g = 5.7mg. (38% DRV)
Roast Duck. 100g = 2.6mg (24% DRV)
Pork chop (fat on). 78g = 2.4mg. (22% DRV)
Chicken Leg. 109g = 2.3mg. (20% DRV)
Yogurt or Kefir. 1 cup = 1.4mg (10% DRV)
Ricotta Cheese. ½ cup: 1.4 milligrams (10% DRV)
Plant Based Zinc
FOOD source. portion SIZE = QUANTITY OF zinc. PERCENTAGE of DRV.
Firm Tofu. 100g = 683mg. (53% DRV)
Pumpkin Seeds. 1 cup = 6.6mg (44% DRV)
Hemp Seeds. 1 ounce: 5mg (34% DRV)
Chickpeas (Garbanzo Beans). 1 cup: 2.5mg (17% DRV)
Lentils. 1 cup: 2.5 milligrams (17% DRV)
Cocoa Powder. 1 ounce: 1.9 milligrams (13% DRV)
Cashews. 1 ounce: 1.6 milligrams (11% DRV)
Mushrooms. 1 cup: 1.4 milligrams (9% DRV)
Spinach. 1 cup: 1.4 milligrams (9% DRV)
Avocado. 1 avocado: 1.3 milligrams: (8% DRV)
Almonds. 1 ounce: 0.9 milligram (6% DRV)