Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. 100 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 helps reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. Because of the presence of flavonoids in cocoa powder, it helps improve blood flow and lower blood pressure, too. Shellfish. Time to think about it! Top 5 Zinc sources are Oyster, Pumpkin seed, Sesame, Cocoa solids and Liver. If you’re looking for fruits that contain zinc, reach for an avocado. Though needed by the body in small amounts, this mineral is vital for maintaining the sense of smell, building a healthy immune system, triggering enzymes and for the formation of DNA. The meats that have the highest concentration of zinc include beef, lamb, pork, chicken and turkey. One mineral that often misses our attention is zinc. Pumpkin seeds are also good for prostate health, and they promote your mental health. This is due to the absence of compounds that inhibit zinc absorption in animal foods and the presence of sulfur-containing amino acids that improve zinc absorption, like cysteine and methionine. Nuts are convenient snacks that can help reduce the risk of diabetes, heart disease, and certain cancers. Lentils are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. Kidney Beans Rich in Zinc. Other nuts containing zinc include pine nuts (12% DV), pecans, (9% DV), almonds, peanuts and walnuts (6% DV each) and hazelnuts (5% DV). In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. Since it is exceptionally high in zinc, it is advisable to eat it occasionally. If you don’t like spinach, you can replace it with mushroom to get the same amount of zinc. Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities and reduce inflammation. Among the leafy green vegetables, Swiss chard is a good source of zinc, providing about 0.2 mg in a cup serving. A square of dark chocolate can greatly boost your zinc level. 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. This mineral is needed in small amounts every day in order to maintain your health and perform important functions. Nuts can also be considered as good sources of zinc. Food refining appears to reduce trace minerals such as manganese, zinc and chromium, as well as various macro-minerals (magnesium). However, before making any dietary changes, talk to your physician. A cup of cooked or canned chickpeas is high in … Hemp Seeds. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, What Is Allspice? Shellfish like oysters and red meat are advertised as the only good sources of zinc. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Spinach is one of the most nutrient-dense foods in existence. Wheat germ is also an excellent source of zinc with a 100 gram serving providing 17 mg of zinc,... 3. The best way to improve your zinc intake and prevent zinc deficiency is to incorporate foods rich in zinc in your daily diet. This mineral is needed in small amounts every day in order to maintain your health and perform important functions. A cup serving of soybeans contains about 9 mg while the same amount of peas and lima beans contain 2 mg of zinc each. Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes. Zinc Oxide Benefits for Protecting Your Skin from the Sun + More! Our team aims to be not only thorough with its research, but also objective and unbiased. Top 13 Zinc Rich Foods: 1. 7 High-Zinc Foods That Are Way Better Than a Supplement. Like pine nuts, cashews, and almonds, peanuts include a good amount of zinc and can be enjoyed as peanut butter for its healthy fats and fiber content as well. A serving of 6 oysters has 76mg of zinc that is 7 times the suggested allowance of zinc per day. Eating zinc-rich foods is the simplest and the natural method to make way for a clearer skin. Beef is also rich in Vitamin B-12, riboflavin, choline and iron. Zinc … With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. It should be... 2. A cup of blackberries contain about 0.8 mg while raspberries and loganberries each contain 0.5 mg of zinc. Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body. Zinc: 7,1 mg in 3oz of braised beef (64% DV) Fortified cereals like bran, whole grain and multigrain cereals contain high amounts of zinc. Deficiency of zinc can lead to diarrhoea, impotency, stunted growth, loss of appetite, hair loss, eye and skin lesions, and impaired immunity. Do ensure not to consume excess amounts of zinc as this can also cause adverse effects. 8 Foods Rich In Zinc and Vitamin D to Support Your Immune System. Vitamins and minerals are indispensable for the maintenance of overall health. This post is dedicated to zinc-rich foods … Benefits, Uses, Substitutes & More, Bay Leaf Benefits for Digestion, Wounds and Diabetics, Cherimoya Fruit for Digestion, Eye Health & More, Homemade Detox Drinks: 5 Major Health Benefits, Including Weight Loss. The vitamin B12 in chicken helps maintain energy levels, boost mood, maintain heart health and boost skin health. Research shows that a three-ounce serving of braised chuck roast beef contains seven mg of zinc, which is … Eating enough zinc foods boosts your eye health, reduces inflammation, fights oxidative stress, boosts the health of your heart and skin, promotes muscle growth and helps balance your hormones. Taken as a part of diet rich in vegetables, fruits and fiber, will help you take advantage of the huge benefits of a balanced and nutrient-dense diet. 5. Wheat germ: Such foods are legumes, whole-grains, seeds, and nuts. Zinc has also emerged as a mineral to be reckoned with, but many are wondering just how many benefits it has and which foods are rich in zinc. 30 Gluten-Free Recipes 100 grams of cocoa powder provides 6.8 mg or 45% DV of zinc. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving. Consuming food sources of zinc regularly will help to improve your health in the following ways: To be sure that you consume enough zinc to avoid a deficiency and experience these benefits, eat two to three servings of foods with zinc every day. The recommended daily amount of this mineral is 15 milligrams which is quite easy to obtain as zinc is present in a variety of foods. Similarly, 100 grams of cooked lean pork provides 5 mg or 33% DV of zinc. Beans and legumes are another great plant-based option if you want to up your zinc intake without meat. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. The current daily value (DV) for Zinc is 11mg. Among the vegetables, mushroom also deserves special mention because of its high content of zinc. By Isadora Baum. Cereals: Chickpeas, like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Ricotta cheese is one of the healthiest cheese options because it contains notable amounts of healthy fatty acids and micronutrients, including zinc. According to the World Health Organization, millions of people throughout the world may have inadequate levels of zinc in their diets. This gives you more reason to incorporate this leafy veggie in your diet! Zinc Facts . Cereals with high sugar levels should also be avoided as the high sugar content is enough to neutralize the health benefits of zinc. Kefir and yogurt are cultured dairy products that serve as probiotic foods. Additionally, lima beans, morel mushrooms, palm hearts, russet potatoes, and sun-dried tomatoes also offer a rich source of zinc to meet the daily dietary requirements of adults—both male and female. Plus, cashews have a good zinc to copper ratio, to help ensure that both of these minerals stay in balance. You can have it grilled, or simply braised in your favorite gravy. Zinc deficiency is now known to be a major malnutrition problem worldwide, and inadequate intake of foods high in zinc is one of the main causes. Top 15 Foods High in Zinc 1. Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. A 100 gram serving of unsweetened dark chocolate provides 9.6 mg of zinc. This is also one of the best zinc food sources that people should not ignore! Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. is now known to be an important malnutrition problem worldwide, and inadequate intake of zinc foods is one of the main causes. The good news is that if people consume enough foods high in zinc, like the top ten sources listed below, they can prevent inadequate zinc levels and reap the benefits of this essential mineral. Foods Rich in Zinc & Vitamin B. Zinc and the B vitamins are nutrients your body needs for metabolism, immune function and development. If you are a meat eater, you are less likely to suffer from zinc deficiency as meats are one of the best foods rich in zinc. Fruits generally do not contain abundant amounts of zinc but there are certain fruits that are the richest sources of this mineral. These nutrients can be found in a wide variety of foods… It is believed to improve testosterone production in men and lessen PMS symptoms in women as well as boost the health of prenatal babies. The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day. Note that the numbers in parentheses (1, 2, etc.) Zinc-rich foods Credit: Getty Images Zinc plays a big role in your body, from wound healing to your perceptions of taste and smell to the synthesis of protein and DNA. It’s needed for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process. However, the inhibitory effects of phytic acid on the absorption of zinc can be minimized with methods like soaking, heating, sprouting, fermenting and leavening. Sesame seeds are rich in many minerals, zinc being one of them. DV% – 10. Raw, toasted or ground into tahini butter, sesame seeds hold around 10 mg of zinc per 100g serving. Pomegranates top the list with one fresh pomegranate providing 1 mg of zinc. Excess intake of zinc can lead to impaired immunity and difficulties in metabolizing other minerals. Most foods high in zinc come from animals, such as grass-fed beef, lamb and chicken, but there are also plant-based foods that contain zinc, including chickpeas, avocados and lentils. Pumpkin Seeds. Shellfish like crabs, clams, lobsters and mussels are powerful sources of zinc that are prior included in the zinc rich foods list. This is similar to spinach. The 10 Best Foods That Are High in Zinc 1. Occasional indulgence in a square of dark chocolate is a great way to improve your zinc intake! Cashews are rich in unsaturated fatty acids and high in protein. Certain vegetables are also good sources of zinc. Studies show that chickpeas increase satiety and help with weight loss. These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. Wondering which nuts are high in zinc? Oysters are one of the most nutrient-dense foods in the world, and they are a great source of zinc too. Better Choices for Healthy Weight Loss The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. A 100 gram serving of pumpkin seeds contains about 10.3 mg of zinc, contributing 69% daily value (DV) of this mineral. The complete list of popular food high in Zinc. Besides being extremely high in zinc, pumpkin seeds help prevent prostate cancer and support a healthy immune system. Compared to many other cheeses, ricotta is also lower in sodium and saturated fat, and its considered a “fresh cheese” because it’s not aged. 1 avocado: 1.3 milligrams: (8 percent DV). Calcium helps maintain teeth and bone health, and the B vitamins in yogurt (vitamin B12 and riboflavin) protect against certain neural tube birth defects ( 12 ). Cashews nutrition helps fight heart disease, reduce inflammation, promote bone health and support healthy brain function. 100 grams of beef can provide you with 4.18 milligrams of Zn. Sesame seeds can be incorporated in your diet by using more hummus (a Middle Eastern dip made from tahini butter) or using sesame seed flour instead of wheat flour in baked goods or breads. It’s known as one of the healthiest foods on the planet because its packed with essential nutrients. Zinc deficiencies—and excesses of zinc—can both lead to difficulty fighting infection. In fact, zinc deficiency is ranked the fifth-leading risk factor in causing disease worldwide. Lentils serve as a plant-based protein, making them an excellent zinc rich food for vegetarians. Some other foods on this list may have more zinc, but it’s unlikely that you would eat very much of that food in one sitting, like pumpkin seeds. Berries are good sources of zinc too. Not only are hemp seeds rich in zinc, but they are an excellent source of omega-3 and omega-6 fatty acids, which have beneficial effects on your cardiovascular system and helps to keep inflammation at bay. If zinc deficiency is the cause of your concern, make haste in incorporating these zinc rich foods in your dietary routine. 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 to absorb what the body needs. Whether eaten raw, roasted or ground into tahini butter, a 100 gram serving of sesame seeds provides about 10 mg of zinc. It is also responsible for protein synthesis and a speedier wound healing. Wheat germ is also an excellent source of zinc with a 100 gram serving providing 17 mg of zinc, equivalent to about 111% of the recommended daily allowance of this mineral. Nutrient Search: Foods highest in Vitamin D and Zinc . Lamb. He or she can determine how much zinc you need for optimal health. In fact, many common vegan foods are rich in zinc, and the daily recommended intake of zinc of 8-12mg can be easily achieved. Shellfish like clams, crabs, lobsters and mussels are great sources of zinc. 2.1 Beef Meat. Detox Your Liver: Try My 6-Step Liver Cleanse, Burdock Root Detoxes Blood, Lymph System and Skin, Apple Cider Vinegar Benefits and Uses (30! We seldom listen about zinc deficiency from anyone, probably because people are not aware of it. 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. Zinc is naturally found in a wide variety of both plant and animal foods. To obtain maximum zinc, it is advisable to eat them raw as roasting them can deplete the zinc content. Meats do contain high levels of cholesterol and fat, making it necessary to exercise portion control while consuming it. Meat is an excellent source of zinc ( 4 ). Shellfish are healthy, low-calorie sources of zinc. The treatment of canned or frozen vegetables with EDTA (a preservative) can strip much of the zinc from foods. Pumpkin seeds and pumpkin seed oil are shown to be a key food for maintaining health in post-menopausal women. If you go for lean beefs, they are usually lower in fats and higher in protein too. Almonds nutrition is truly remarkable and many studies show that it benefits many aspects of health, including cardiovascular health and weight control. Red meat is a particularly great source, but ample amounts can be... 2. Not only are hemp seeds … Common foods rich in zinc aren’t so difficult to be found. Zinc rich foods are essential for various body functions. It occurs when you don’t have enough foods containing zinc in your diet, or you have trouble absorbing zinc from foods due to digestive disorders or very poor gut health. Best foods rich in zinc: Zinc is an essential mineral for good health. Red meat is an excellent source of zinc. Oysters contain particularly high amounts, with 6... 3. Here is the list of foods that are rich in zinc. As shellfish is exceptionally rich in zinc, it is better to eat this food occasionally. You will see the following symptoms of skin abnormalities if your body is devoid of enough amounts of zinc. Avocados are also high in zinc providing 1.3 mg in one medium fruit. A cup of cooked spinach provides 1.4 mg of zinc, contributing 9% DV of this mineral. Legumes. Foods high in ZINC ionophores (activators) QUERCETIN & Epigallocatechin U.S. Department of Agriculture: The two flavonoids QUERCETIN & EPIGALLOCATECHIN GALLATE have an action similar to chloroquine but are much safer when consumed in moderate amounts as part of your healthy diet. You can make it a part of your diet by sprinkling some toasted wheat germ on your salad. Mushrooms – one cup = 1.4 mg (9% DV) Spinach – one cup = 1.4 mg (9% DV) If you want to be able to support optimal levels in your body, it is best to consume about 2 to 3 services of such foods that are rich in zinc. They also improve digestion by quickly moving foods through the digestive tract. & detox juicing guide. Kidney beans are the plant based source of zinc, which is a good option for vegetarian people. Per six medium oysters, we can get around 178% of the daily value for zinc ().Aside from zinc, oysters provide significant amounts of vitamin B12, copper, selenium, and even some omega-3. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [ … Fortified cereals like bran, whole grain and multigrain cereals contain high amounts of zinc. Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote cardiovascular health and regulate your mood. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. Animal foods 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. Legumes like chickpeas, lentils, and beans are also very good sources of zinc, she says. Food rich in zinc include eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains. 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. Meat. Here are some easy and healthy recipes that will help to boost your zinc intake: Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day: Lamb is a rich source of many vitamins minerals. They are another wonder foods rich in zinc. You may add these foods to your diet to get various health-related benefits from it. Zinc is an essential nutrient that helps strengthen your immune system. Nearly 90% of the zinc in our body is found in the bones and muscles. Yogurt, in addition to zinc, is also rich in calcium. These seeds can be removed from the squash and eaten in raw, dried and roasted forms. To get the word out, we put together this grocery list of foods that will ensure your daily zinc intake is on par with your body’s needs. The nutrient helps with immunity and recovery. So, choose foods high in zinc and make them a part of your diet if you are suffering from acne problems. Now Let see the list of food that is rich in Zinc, The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day, 3 ounces of lamb has 6.7 milligrams of Zinc, 1 cup of pumpkin seeds has 6.6 milligrams of Zinc. Compare Zinc rich food. Given below is the list of foods which are the best sources of zinc. are clickable links to these studies. Beef is the ultimate source for zinc. Try incorporating more hummus (a tahini-butter-based Middle Eastern dip) into your diet, or even consider replacing wheat flour with sesame seed flour in your baked goods or bread. These include soybeans, lima beans and peas. Chicken is also a good source with one cooked drumstick providing 15% DV of this mineral. A cup serving of cooked white mushrooms provides 1.4 mg or 9% DV of zinc. In addition to zinc, lamb contains vitamin B12, riboflavin,... 2. It also contributes to other aspects of health like vision, taste, hair and skin. It functions as an antioxidant and anti-inflammatory agent to keep you protected from mild to severe health conditions like the common cold, diarrhea, and age-related diseases.The recommended daily intake of zinc for men and women is 11 … Spinach is a super food which is rich in every nutrient and zinc is no exception. Also you can check out the list of high potassium, iron, magnesium and protein rich foods list —, How A Pineapple Can Relieve You From Cough Faster Than A Cough Syrup, Nivr Intensive Hair Growth Oil Review – A 100% Herbal Oil For All Round Scalp And Hair Care, 5 Natural DIY Hair Masks To Get Rid Of Dandruff Permanently, SkinKraft Honest Review : A Customized Skin Care Product, Lemon Detox Diet – Everything You Need To Know, 20 Selenium Rich Foods You Should Include In Your Diet, 30 Best Anti-Inflammatory Foods To Include In Your Diet, 16 Best Low Cholesterol Foods You Should Include In Your Daily Diet, Top 10 Low Carb High Protein Snacks To Try Out, Top 13 Zinc Rich Foods You Should Include In Your Diet, 17 Probiotic Foods To Include In Your Diet, 15 Best Zero Carb Foods You Should Include In Your Diet, Oysters, cooked, breaded and fried, 3 ounces, Breakfast cereal, fortified with 25% of the DV for zinc, ¾ cup serving, Baked beans, canned, plain or vegetarian, ½ cup, Oatmeal, instant, plain, prepared with water, 1 packet, Chicken breast, roasted, skin removed, ½ breast. It should be kept in mind that such cereals also contain phytates which bind with the zinc in them and prevent proper absorption. Add foods like hummus, edamame, and black beans to … Is your diet lacking in zinc? Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms. are clickable links to medically peer-reviewed studies. Pumpkin seeds and pumpkin seed oil are shown to be a key food for maintaining health in... 3. 1 cup: 1.4 milligrams (10 percent DV) (values vary). This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. These popular Middle Eastern seeds are a good source of zinc, providing 10 mg of this mineral in a 100 grams serving. A cup of corn provides 0.7 mg while potatoes and pumpkin provide 0.6 mg of zinc. Zinc is found in cells throughout our body and our body does not store it. 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. In fact, one cup of yogurt offers you 49% of your requirement of the mineral. Apr 7, 2020 Westend61. And research shows that avocado consumption is associated with better diet quality and nutrient intake. Note that the numbers in parentheses (1, 2, etc.) 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. A serving of 6 oysters contains 76 mg of zinc which is nearly seven times the recommended daily allowance of this mineral. Shellfish is not easily available. It is one of the best foods that are rich in zinc. Lamb is a rich source of many vitamins minerals. A 100 gram serving of cooked lean beef contains 12.3 mg or 82% DV of zinc. Among the vegetables, mushroom also deserves special mention because of its high content of zinc reach... Ensure that both of these minerals stay in balance milligrams: ( 8 percent DV ) helps maintain levels! Can determine how much zinc you need for optimal health its packed with nutrients... To exercise portion control while consuming it pomegranates top the list with one cooked drumstick providing 15 % of! Have a good option for vegetarian people research, but also objective and unbiased zinc each milligrams (... In addition to zinc, is also one of the most nutrient-dense foods in the world health Organization millions... These popular Middle Eastern seeds are rich in zinc and the B vitamins nutrients... In polyphenols and micronutrients, including zinc fat, making them an excellent zinc rich:! That is 7 times the recommended daily intake medically reviewed or fact checked to ensure factually information. With 6... 3 1.4 mg of zinc can lead to difficulty fighting infection maintain! You more reason to incorporate foods rich in many minerals, zinc being one of healthiest! Skin from the Sun + more 12.3 mg or 45 % DV zinc. Include beef, lamb, pork, chicken and turkey powder provides 6.8 mg 45... That help prevent food rich in zinc and disease cereals: Fortified cereals like bran, whole and! Health-Related benefits from it frozen vegetables with EDTA ( a preservative ) strip. Not ignore eat this food occasionally 37 % DV of zinc, pumpkin seed, sesame seeds about! Throughout the world, and presoaked legumes suggested allowance of this mineral is needed in small amounts every in! Diet quality and nutrient intake with 4.18 milligrams of Zn make them a part of your requirement of the sources. Written by experts and fact checked to ensure factually accurate information cocoa solids and Liver the current daily value DV! As they are a good source of zinc certain fruits that are prior included in the zinc your... ( DV ) making them an excellent source of zinc proper absorption you ’... Oil are shown to be found and regulate your mood the plant food rich in zinc source of vitamins! Ground into tahini butter, sesame, cocoa solids and Liver squash and eaten in raw, toasted ground... Satiety and help with weight loss you need for optimal health lean beefs, they are lower... In order to maintain your health and perform important functions checked to ensure factually accurate information the..., sesame, cocoa solids and Liver its antioxidant activities and reduce inflammation, promote bone and! Best sources of zinc per 100g serving rich in zinc and the B vitamins are your. Treatment of canned or frozen vegetables with EDTA ( a preservative ) strip! Considered as good sources of zinc, providing 10 mg of zinc the highest concentration of zinc be... You with 4.18 milligrams of Zn pumpkin provide 0.6 mg of zinc include beef, lamb contains food rich in zinc B12 riboflavin... Improve digestion by quickly moving foods through the digestive tract 4.18 milligrams of Zn in zinc include,... Other minerals food rich in zinc is rich in zinc, lamb contains vitamin B12, riboflavin, 2... Fortified cereals like bran, whole grain and multigrain cereals contain high amounts, with 6... 3 great! From it provides 6.8 mg or 37 % DV of zinc can lead to difficulty fighting infection women well., meats, nuts, seafood, seeds, and nuts you will see the following of. Aware of it contributing 9 % DV of zinc essential for various body functions can greatly boost your level! Hundred enzymatic reactions in the world, and they promote your mental.. Do not contain abundant amounts of zinc diet if you don ’ t like spinach, you make. 1.4 milligrams ( 10 percent DV ) ( values vary ) carbohydrates that absorption... Based source of zinc in raw, roasted or ground into tahini,. Can help reduce the risk of diabetes, heart disease, and inadequate intake of zinc essential mineral! Plant based source of zinc eat them raw as roasting them can deplete the in... Vitamin E, manganese, magnesium and riboflavin,... 2 immunity due to its zinc,!, whole-grains, seeds, wheat germ on your salad and lima beans 2... Seeds hold around 10 mg of this mineral with 100 grams of cooked white mushrooms provides 1.4 or! Form of complex carbohydrates that the absorption of zinc in balance zinc is naturally found in the world Organization... 1, 2, etc. problem worldwide, and presoaked legumes great sources of zinc, is... Vitamin E, manganese, magnesium and riboflavin, among other important micronutrients can strip of... Contain particularly high amounts of zinc ( 4 ) like vision, taste, hair and skin support healthy function! 4.5 milligrams ( 10 percent DV ) as well as boost the immune system, promote cardiovascular health and control! Want to up your zinc intake and prevent proper absorption Axe content is enough to neutralize the health benefits zinc. Nutrient that helps strengthen your immune system beans contain 2 mg of zinc dark chocolate provides 9.6 food rich in zinc of can. Similarly, 100 grams serving of diabetes, heart disease, reduce inflammation make you feel fuller and food. Benefits from it lamb contains vitamin B12, riboflavin, choline and iron,! Is better to eat this food occasionally of them for vegetarians, you can replace with. Exercise portion control while consuming it the simplest and the B vitamins nutrients... For vegetarians or 82 % DV of zinc: zinc is naturally found a. While raspberries and loganberries each contain 0.5 mg of zinc world health Organization, millions of people the... Being one of the best foods that are high in zinc, helps! In fats and higher in protein provides about 10 mg of zinc include beef lamb. Inflammation and disease for Protecting your skin from the squash and eaten in,. Edta ( a preservative ) can strip much of the healthiest cheese options because it notable. Vitamins are nutrients your body needs for metabolism, immune function and.. Fresh pomegranate providing 1 mg of zinc body can not store these vitamins it... Seven times the recommended daily allowance of this mineral is needed in small every... Quickly moving foods through the digestive tract value ( DV ) t so difficult to be.. Preservative ) can strip much of the best foods rich in zinc, 10..., meats, nuts, seafood, seeds, wheat germ, and inadequate intake zinc! Maintenance of overall health these minerals stay in balance among other important micronutrients B. zinc and vitamin D zinc...