15 Healthy Foods That Are High in Zinc

Zinc is an essential mineral and a food supplement that can be present in different food sources. Zinc can help with other health problems like the common cold and heart problems like arrhythmia or irregular heartbeat and can improve eye health. Zinc can also help in healing wounds. The daily recommended dosage of zinc in diets is 8 mg for adult women to 11 mg for adult males.

But do you know which food is highest in zinc? Zinc-rich foods include oysters, beef, pork, chicken, beans, nuts, and whole grains. However, it can be challenging to include zinc as it is in trace amounts in many food sources. Thus, you can note these 15 food items with the highest amount of zinc.

15 Zinc Rich Foods

Oysters are the powerhouse of zinc and contain 5.5 mg of zinc per oyster. That means they are excellent sources of minerals and are also low in calories. They have seven calories per oyster and can be a valuable source of vitamins and minerals. Oysters also taste great when added to meals.

1. Crabs

Crabs and oysters are excellent zinc sources and can be a great addition to any heart-healthy diet. Crabs are also delicious on the pallet and can be fried, dried, or stuffed.

2. Meat and poultry

Beef, pork, and chicken are loaded with protein and have decent zinc. So get some pork and chicken into your diet for all your nutrition news. They can be in the form of tender or boneless chickens and have an incredible mineral source.

3. Eggs

Eggs contain zinc and can optimize the level of nutrients in our diets. There are 0.6 mg of zinc in a giant egg. If you are an egg eater, you should eat eggs for your zinc needs. Eggs are versatile, can be added to all food items, and taste delicious.

4. Mushrooms and kale

Many nutritious food items like mushrooms, spinach, and kale are rich sources of vegetarian protein, and about one cup of mushroom has 0.36 mg of zinc. Kale can offer 0.3 mg of zinc in one cup of chopped kale. Kale can be primarily added to smoothies and curries to fulfill the requirement of kale.

 Also, Read 20 Foods For Fasting to Keep You Energetic

5. Legumes

Legumes are vegetarian sources of zinc and are widely available in all legumes, like chickpeas, lentils, and beans. Legumes can be consumed with edamame and black beans and added to humus for extra health benefits. About 1 cup oflentils can get 2.52 mgof zinc. Legumes are low in fat and can offer excellent sources of fiber, protein, vitamins, and minerals. 

6. Nuts and seeds

Various nuts like pine nuts and pumpkin seeds also have a lot of zinc. There is2.17 mg of zinc per cup in pumpkin seeds and 1.8 mg in pine nuts. They can be added to high-fiber food sources like oatmeal. Dry-roasted cashews also have a more significant percentage of zinc, about 1.5 mg per cup. Chia seeds are another seed that can be added to this list.

7. Whole grains

 Whole grains are packed with fiber, minerals, and vitamins and can be an excellent source of zinc. For example, about one cup of roasted raw oats can have 2.95 mg of zinc, and brown rice can have 1.38 mg of zinc. A whole wheat grain of wheat can have a sandwich that can have 1.12 mg of zinc. Quinoa can have 1.85 mg of zinc per cup.

8. Fortified cereals

Fortified cereals are rich in minerals and vitamins and can have more zinc per cup. About one cup of fortified cereals can have 2.8 mg of zinc and be easy to consume in the mornings. 

Also, Read Do you know 4 junk foods could weaken the bones?

9. Milk and dairy products

Many zinc products can have different sources of calcium, and milk, along with cheese, are nutritious and delicious sources of many minerals and vitamins. About one cup of nonfat milk can have 1.1 mg of zinc. Fat-free milk can be added to cereals, oatmeals, and smoothies.

10. Dark Chocolate

Dark chocolate is a rich source of zinc. About 1 cup of zinc can have 0.75 mg of zinc. So dark chocolate can help with blood pressure and improve blood flow into the body. Dark chocolate can be your favorite source of zinc and can keep calories and sugars in check. So, when you want a solution on which food is highest in zinc, dark chocolate is the healthiest and tastiest option to pick up. 

11. Lamb

Lamb is another excellent source of zinc, and 100 g of lamb contains 4.8 g of zinc. People should have beefy meat. Zinc is also a rich source of vitamin B12, selenium, iron, and protein. Lamb is a source of zinc for many non-vegetarians.

12. Hemp seeds

Hemp seeds contain 5 mg of zinc per cup of hemp seeds. And can be an excellent source of omega-three and omega-nine fatty acids apart from zinc. They are also a great way of maintaining heart health. They are for both vegetarians and non-vegetarians.

13. Yogurt

One cup of yogurt can have 1.4 mg of zinc, which can be present in many probiotics and promote good bacteria for health and healthy digestion. It also helps boost immunity and improve gut health and cardiovascular health.

Also, Read Vegetable high in Protein: 15 Options to Boost Your Protein Intake

14. Spinach

 Spinach is a superfood and an excellent source of zinc. It can help keep heart disease, obesity, diabetes, and other minor infections away from the body. About one cup of spinach can have 1.4 mg of zinc, and since they become significantly less after cooking, they can be added in more considerable amounts of any food source.

What are the different signs of zinc deficiency?

Some people are not able to digest zinc in their bodies so they can have the following signs-

• Poor appetite
• Hair loss
• Depressed mood
• Decreased immunity
• Skin infections
• Stunted growth
• Weight loss
• Mental and physical lethargy
• Diarrhea

Conclusion

To sum it up, which food is highest in zinc? Oysters are considered to be the foods with zinc, with a 3-ounce serving containing more than the recommended daily intake. Other foods high in zinc include beef, pork, chicken, beans, nuts, and whole grains. Incorporating these foods into your diet can help ensure that you are getting enough zinc. Remember that a well-balanced diet, including various nutrient-dense foods, is important for overall health. Thus, it will be better to include zinc rich foods in your diet but make sure not to have too much as excess can be harmful, and it will be best to get in touch with your nutritionist if needed.