What are the health benefits of zinc
Zinc is important for maintaining a number of functions in the human body. In addition to supporting the immune system, it allows the body to produce proteins and DNA, contributes to wound healing and plays a role in growth and development. Like vitamin C, zinc has antioxidant properties in the body and supports the counteraction of oxidative stress. Zinc also plays an essential role in bone tissue formation and can help prevent osteoporosis, according to a 2020 study. [ [ref. 2] ]
The 10 foods with the highest zinc content
Meat
Meat is one of the best sources of zinc. Red meat is a particularly suitable source, but large quantities can be found in all different types of meat, including beef, lamb and pork. In fact, 100 grams of raw minced beef contains 4,8 mg. zinc, which is 44% of the daily recommended value.
Mussels
Mussels are a healthy and low-calorie option for providing zinc. Oysters contain particularly large quantities, with 6 medium-sized oysters providing 32 mg, or 291% of the daily recommended value. Other types of mussels contain less zinc than oysters, but are still good sources.
Legumes
Legumes such as chickpeas, lentils and beans contain significant amounts of zinc. For example, 100 grams of boiled lentils contain about 12% of the daily recommended value. However, these foods also contain fittings. These are antinutrients that inhibit (disrupt) the absorption of zinc and other minerals. [ [ref. 4] ]
Seeds
Seeds can be a healthy addition to a balanced diet and can help increase zinc intake. Some seeds are a more preferable choice than others. About 30 grams of hemp seeds, for example, contain 31% and 43% of the recommended daily intake for both men and women, respectively. Other seeds containing significant amounts of zinc include pumpkin and sesame seeds.
Nuts
Pine nuts, peanuts, cashews and almonds are suitable sources of zinc if you have no problem with the consumption of nuts (such as allergy). Nuts also contain other healthy nutrients, including healthy fats and fiber, as well as a number of beneficial vitamins and minerals.
Cashews are a good choice for sourcing zinc. A portion of 25-28 grams contains 15% of the daily recommended value.
Dairy products
Dairy foods such as cheese and milk provide a host of nutrients, including calcium, zinc and others. Milk and cheese are two types of dairy products that contain large amounts of bioavailable zinc, so if you consume dairy products you can get more easily absorbed zinc.
Eggs
Eggs contain an average amount of zinc and are a good source of choline as well as protein. One large egg contains 5% of the daily recommended value for zinc, as well as a mix of other nutrients, including proteins, healthy fats, B vitamins, selenium and others.
Whole grain products
Whole grains such as wheat, quinoa, rice and oats contain little zinc. However, like legumes, cereals may contain phytates that bind to zinc and reduce its absorption. Therefore, their presence in the diet should be limited.
Vegetables
Some vegetables contain good amounts of zinc and can contribute to your daily needs, especially if you do not eat meat. Potatoes, both ordinary and sweet varieties, contain approximately 1 mg. which is 9% of the RDI.
Dark chocolate
Perhaps surprisingly, dark chocolate contains certain amounts of zinc. In fact, 100-grams 70-85% dark chocolate contains 3,3 mg. zinc or 30% of RDI. This is another reason to allow yourself sweet sometimes and without remorse.
