10 best foods high in zinc

The article is professionally consulted by Master, Doctor Nguyen Minh Tuan - Pediatrician - Pediatrics - Neonatology Department - Vinmec Danang International General Hospital.

Zinc is an essential mineral for health. It is involved in many processes of nutrient metabolism, immune system maintenance, and growth and repair of body tissues. The body does not store zinc, so you need to eat enough zinc every day. Here are the 10 best foods that are high in zinc.

1. Meat

Meat is an excellent source of zinc, especially red meat. However, zinc is present in almost all different types of meat, including beef, lamb, and pork. In fact, a serving of about 100 grams of beef contains 4.8 mg of zinc, which is 44% of the amount of zinc our bodies need each day. In addition, this amount of meat also provides 176 calories, 20 grams of protein and 10 grams of fat. Along with those benefits, it's also a good source of many other important nutrients, such as iron, B vitamins, and creatine.
It's worth noting that eating large amounts of red meat, especially processed meat, has been linked to an increased risk of heart disease and some cancers. But, as long as you eat minimal amounts of processed meat and avoid unprocessed red meat consumption in conjunction with a diet high in fruits, vegetables, and fiber, it's nothing to worry about.

2. Shellfish

Shellfish like oysters, crabs, scallops, mussels, etc. are foods high in zinc and low in calories. Especially oysters, with 6 average oysters providing 32 mg of zinc, equivalent to 291% of the daily requirement of zinc. In 100 grams of Alaskan crab contains 7.6 mg of zinc, accounting for 69% of our daily zinc needs. Other small shellfish such as shrimp and mussels are also good sources of zinc. However, for those who are pregnant, make sure to eat shellfish thoroughly before you eat it to reduce the risk of food poisoning.

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3. Legumes

Legumes like chickpeas, lentils, etc. all contain a significant amount of zinc. In fact, 100g of cooked lentils contains about 12% of the daily requirement of zinc. However, they also contain phytates. This is an antitoxin that inhibits the absorption of zinc and other minerals, which means that zinc from legumes is not as well absorbed as zinc from animal foods. Despite this, they are still an important food source of zinc, especially for those following a vegetarian or meat-based diet. Legumes are also a great source of protein and fiber and they can be added easily to soups, stews and salads. Soaked or fermented bean sprouts can increase the availability of this mineral.

4. Nuts

Nuts are a healthy addition to the diet and can help increase zinc intake for those consuming it. However, each type of nut has different amounts of zinc. For example, 30 grams of hemp seeds contain between 31% and 43% of the daily recommended intake of zinc for a man and a woman. In addition, seeds also contain significant amounts of other zinc such as pumpkin seeds and sesame seeds. In addition to increasing the amount of zinc, seeds also contribute fiber, healthy fats, vitamins and minerals. They also work to lower cholesterol and blood pressure. Therefore, it becomes a great addition to your diet. To add variety to your meals, you can add hemp, flaxseed, pumpkin or squash seeds to salads, soups, yogurt or other foods.

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5. Dried seeds

Nuts like pine nuts, peanuts, cashews and almonds contain significant amounts of zinc. In addition, they also contain other healthy nutrients, including fat, fiber as well as several other vitamins and minerals. If you are looking for a nut that is high in zinc, cashews are a good choice. In 28 grams of cashew nuts contain 15% of the body's daily requirement of zinc. Nuts are also a quick, convenient snack, and they've been linked to reduced risk factors for several diseases, like heart disease, cancer, and diabetes. Furthermore, people who eat nuts tend to live longer than those who don't. Therefore, they become a good idea to add to the diet.

6. Milk

Foods like cheese and milk provide a wide range of nutrients, including zinc. Milk and cheese are two foods that contain notable amounts of zinc. Additionally, the zinc found in milk and cheese is highly available, which means most of the zinc in these foods can be maximally absorbed by the body. For example, 100 grams of cheddar cheese contains about 28% of the daily requirement of zinc, while drinking a cup of full-fat milk contains about 9% of the daily requirement of zinc. In addition, these foods also come with a number of other nutrients considered important for bone health, including protein, calcium, and vitamin D.

7. Eggs

Although they do not contain large amounts of zinc like some other foods, eggs can also help you get zinc when you eat them, 1 large egg contains about 5% of the daily requirement of zinc. It also comes with 77 calories, 6 grams of protein, 5 grams of healthy fats and a host of other vitamins and minerals, including B vitamins and selenium. Whole eggs are also an important source of choline, a nutrient that most people are deficient in.

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8. Whole grains

Whole grains like wheat, quinoa, rice and oats all contain zinc. Like legumes, whole grains contain phytate, an element that reduces the body's ability to absorb zinc. Whole grains contain more phytates than refined versions and will likely provide less zinc. However, eating whole grains is healthier, and they also provide many important nutrients like fiber, B vitamins, magnesium, iron, phosphorus, manganese, and selenium. In fact, eating whole grains has been linked to longer life and several other health benefits, including a reduced risk of obesity, type 2 diabetes, and heart disease.

9. Some vegetables

In general, fruits and vegetables are not a good source of zinc. However, we can still find a minimal amount of zinc that can contribute to our daily needs, especially for people who do not eat meat. 1 potato contains about 1 mg of zinc, accounting for 9% of the daily requirement of the body. Other vegetables like chickpeas and kale contain less, about 3% of the daily requirement per 100 grams. Although they don't contain much zinc, a diet high in vegetables and fruits has been linked to a reduced risk of chronic diseases such as heart disease and cancer.

10. Dark Chocolate

Surprisingly, dark chocolate contains a fair amount of zinc. In fact, a 100g bar of dark chocolate contains 3.3 mg of zinc, providing 30% of the body's requirement for each day. However, in 100 grams of dark chocolate also contains up to 600 calories. While you can get some additional nutrients from eating dark chocolate, it's not a food you should be consuming to provide your body with zinc.

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11. What are the benefits of zinc?

Zinc's role in a number of bodily functions, including:
Growth support: Everyone needs zinc for physical growth and development. Zinc deficiency can lead to impaired growth in children and adolescents. Promotes immune system function: Our bodies use zinc to build immune system cells called T lymphocytes. Promotes enzyme function: Zinc plays a key role in activating chemical reactions in the body. These include helping the body use folic acid and make new proteins and DNA. Supplements for eye health: Zinc deficiency can contribute to the development of eye conditions, including macular degeneration. Helps wound healing: Zinc helps promote healthy skin and mucous membranes, helping to increase wound healing.

Zinc is an essential mineral for maintaining good health. Some people are at risk for zinc deficiency, including young children, adolescents, the elderly, and women who are pregnant or breastfeeding. The best way to get zinc through food is to have a varied diet with good sources of zinc, such as meat, seafood, nuts, beans and dairy.
Please regularly visit Vinmec.com website and update useful information to take care of your baby and family.
References: healthline.com, medicalnewstoday.com, webmd.com

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