Khaberni - Zinc is a vital mineral for general health and wellness and immunity. It includes the best food sources of zinc, which are oysters and meats and seeds and dairy products, but some other sources may surprise you.
According to "Free Will Health", the recommended amount of zinc ranges between 8 and11 mg daily for men and women, with slightly higher needs - about 11-13 mg during pregnancy and breastfeeding.
Zinc is essential in wound healing, cellular signaling and division, DNA and protein synthesis, and immune system functions, as it participates in hundreds of enzymatic processes throughout the body.
1. Seafood
Eating oysters is a rich source of zinc, containing about 24 milligrams of zinc per 3 medium-sized pieces.
Other types of seafood are also good options:
• Mussels: 2.4 mg in one cup raw.
• Shrimp: 1.3 mg in 85 grams cooked.
2. Meats
Meats are a good source of zinc. Here are the amounts:
• Beef, an 85 gram slice provides 3.8 mg of zinc.
• Turkey breast, an 85 gram serving contains 1.4 mg of zinc.
3. Legumes
For those on a plant-based diet, legumes are an excellent source of zinc.
Half a cup of cooked lentils contains about 2 mg of zinc. Half a cup of very firm tofu contains 2 mg.
Legumes include: white beans, black beans, black-eyed peas, and chickpeas.
4. Dairy products and soy milk
You can get some zinc from dairy products like cow's milk and cheese. For example, a slice of cheddar cheese (weighing 28 grams) contains 1 mg of zinc.
A serving of cow's milk (240 ml or approximately one cup) contains 1 mg of zinc.
5. Nuts and seeds
Nuts and seeds are simple ways to add zinc to your diet.
• Almonds, a quarter cup: 1.1 mg.
• Sunflower seeds, a quarter cup: 1.8 mg.
• Pumpkin seeds or squash seeds, a quarter cup: 2.3 mg.
6. Dark chocolate
If you're a sweets lover, you'll be pleased to know that dark chocolate containing 70% to 80% cocoa is a good source of zinc.
A 100 gram piece of dark chocolate contains about 3.3 mg of zinc.
