Which Foods Are Rich in Zinc?
Zinc is an essential mineral. Most women need about 8 mg and men need about 11 mg of it each day. Pregnant and nursing mothers need a few more grams so that their bodies can keep up with the extra demands. A healthy immune system needs zinc. It's also important for healing cuts and for maintaining one's sense of smell and taste. You should always strive to eat a large variety of foods in moderation. If you follow this principle, you won't have a problem getting your daily dose of zinc.
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Meat and Seafood
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If you are a carnivore, you will never have to worry about meeting your zinc requirements. The same is true if you love seafood. Zinc is prevalent in some amount in most shellfish and meat. Three ounces of cooked beef contains 8.9 mg of zinc per serving. The same size of cooked pork shoulder contains 4.2 mg per serving. Three medium-sized oysters offer a whopping 40 mg of zinc. Three ounces of Alaskan king crab contains 6.5 mg. Other good sources are chicken legs, pork tenderloin and lobster.
Fortified Breakfast Cereals
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Fortified breakfast cereals are nutritional powerhouses. They are usually packed with essential vitamins like niacin, folate and other B vitamins. Zinc is no exception. Most of these fortified cereals offer nearly 4 mg of zinc in a 3/4 cup serving. That's 25 percent of the zinc you need in one day.
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Beans
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Beans are an excellent healthy addition to any meal. Infused with fiber and protein, while being low in calories and cholesterol, they should be eaten for many reasons besides the zinc they contain. A half cup of canned baked beans provides nearly 2 mg of zinc. The same serving of garbanzo beans (chickpeas) provides 1.3 mg. Kidney beans and peas are other decent sources of the mineral.
Dairy Products
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If you like your lattes with milk or the occasional delicious grilled cheese sandwich, you can indulge guilt-free because of the health benefits found in dairy products. In addition to offering vitamin D, calcium and protein, most dairy products are decent sources of zinc. One ounce of Swiss cheese and a cup of milk have 1 mg of zinc. Other good sources are cheddar and mozzarella cheeses. To cut down on the amount of fat you can consume, choose low-fat and fat-free varieties of milk and cheese.
Nuts
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Nuts may be high in calories and fat, but if you eat them in moderation their health benefits far outweigh the negatives. For one, they offer healthy fats in addition to protein and vitamin E. One half cup of dry roasted cashews boasts nearly 7 mg of zinc (nearly the full daily requirement for adult women). Four ounces of almonds contains 4 mg of zinc.
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References
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