Foods High in Zinc

Zinc is an essential micronutrient, responsible for the normal functioning of the plants and animals. It is one of the most commonly occurring trace elements found in nature. In the process of metabolism, zinc is required for various enzymatic and biochemical reactions. Overall, zinc plays a major role in cell growth, cell division and cell differentiation. It also improves immune system, vision, fertility, protein synthesis and other metabolic activities.

Zinc Deficiency

Though the importance of zinc in the human body system was known since long time, zinc deficiency was revealed only in the 1960s, when Egyptian teenagers suffered from dwarfism and slow sexual maturation. Since then, several studies on zinc supplements have been conducted to improve the health of people with zinc deficiency.

Zinc deficiency can be caused due to lack of zinc in the diet, loss of zinc during food processing and certain diseases like diarrhea. Agricultural plants, grown in the zinc-deprived soil, contain lower amounts of zinc. The percentage of zinc deficiency is high among low-income populations, especially in those whose staple food consists of cereal-based diets with little or no meat products. In order to prevent zinc deficiency, one should include zinc rich foods in the diet or take zinc supplements.

Foods High in Zinc

We have to rely on the food sources for zinc, as our body cannot produce the mineral zinc on its own. As per the recommended daily allowance (RDA), United States, an adult (excluding pregnant and lactating women) should include 15 milligrams of zinc per day. The best way to get adequate amount of zinc is to consume a wide variety of zinc-rich foods. Healthy individuals who follow a regular balanced diet do not require external zinc supplementation. Let's take a look at the foods that are rich source of zinc.

Oysters and Shellfish
One of the best sources of zinc is oyster; 100 gm of oysters contain about 25 mg zinc. Similarly, 100gm of shellfish contain 20 mg of zinc. As per the studies conducted, six medium-sized oysters included in the diet can fulfill the daily requirement of zinc.

Red meat
Meat, especially red meat, is a good source of zinc. It is found out that 100 gm of red meat contains 5.2 mg of zinc. Including lean beef shank or other beef cuts in the diet can provide from 30 - 60 percent of the daily zinc requirement.

Poultry and Eggs
Those who are not fond of having red meat can include poultry products in the diet plan. About 2 mg of zinc is present per 100 gm of chicken pieces and one medium-sized chicken leg can provide about 15-20 percent of RDA. 100 gm eggs contain about 1.5 mg zinc.

Pork
Another good source of zinc is pork; 100 gm of lean pork pieces contain about 4-5 mg zinc, thus providing 25-30 percent of RDA.

Dairy Products
Vegetarian people can include dairy products as a source of zinc. Yogurt is the best dairy source; consumption of 250 ml of yogurt provides 15 percent of RDA. Milk and cheese also contain high amounts of zinc.

Other Foods
Other foods that contain high amount of zinc include dried fruits (100 gm of nuts contain 3 mg of zinc), fresh fruits, potatoes, beans, canned vegetables, pumpkin seeds and seafood.

It is to be noted that zinc in the large doses is not recommended for a prolonged period, as an excess zinc intake can lead to fatigue, weak immune system, altered iron metabolism and copper deficiency. It is always advisable to consult a physician about the recommended daily doses before taking the zinc supplements.