8 Foods High in Zinc: The Health Benefits of Zinc

Zinc is an essential mineral that supports enzyme reactions in the human body. Getting enough zinc is vital in maintaining the immune system and supporting a healthy body. Fortunately, this trace mineral is in many food sources and supplement forms. Animal products are rich in zinc, so people who instead follow vegan and vegetarian diets must consume vegetables and seeds high in zinc to meet the recommended daily intake.

Zinc has several health benefits. Most holistically, it plays an active role in more than 100 enzymatic reactions in the body. Zinc helps foster healthy cell division, build proteins, reduce aging, and repair broken tissue. This essential nutrient also supports the immune system in fighting off everything from the common cold to more significant diseases.

You only need a small intake of zinc each day. The National Institute of Health (NIH) recommends 9.2 mg of zinc per day for adult women and 13 mg for men, based on a 2,000-calorie diet. Pregnant or breastfeeding people need an additional mg or two daily.

Zinc deficiency is not uncommon and can lead to macular degeneration and weakened immune function. Blood tests can measure your zinc levels. Consult a health care professional before adjusting your zinc intake; a nutritionist or dietitian might recommend dietary supplements.

In addition to zinc supplements, several types of food contain zinc. Some of the best food sources include:

1. 1. Avocados: This essential fruit contains six percent of the average daily value of zinc.
2. 2. Cashews: Some nuts, such as cashews, almonds, and pine nuts, are high in zinc. Nuts are also a reliable source of good fats, vitamins, and more.
3. 3. Chicken: A leaner meat, chicken breast is a great low-fat protein option that contains a small part of your daily zinc intake. Darker meats, like chicken thighs and drumsticks, have the most zinc.
4. 4. Hemp seeds: Another source of zinc is hemp seeds. These seeds are also an excellent way to fulfill daily fiber needs.
5. 5. Legumes: Lentils and chickpeas, even in small doses, can help you meet your daily zinc requirements. Legumes include phytates, which slow zinc absorption, but the amount of zinc in legumes is so high you can collect your daily value in just one serving.
6. 6. Oysters: One of the best sources of zinc is oysters, although this food might contain heavy metals, such as mercury. Two oysters will satisfy an average daily intake level of zinc.
7. 7. Pumpkin seeds: Carve a pumpkin, toast its seeds, and lightly sprinkle them with cinnamon for a sweet snack or salt and spices for a savory one. Pumpkin seeds are a great source of zinc.
8. 8. Red meat: Lamb and beef are good sources of zinc, and these lean meats make for a hearty meal that’s relatively low in cholesterol.

Functional foods are whole or fortified fare that can potentially provide health benefits when you consume them as part of a regular diet. Since these foods do not yet have a legal definition, it’s crucial that consumers research any claims related to nutritional value and consult an accredited nutritionist or dietician before incorporating new foods into their diets. This article is for educational and informational purposes only and is not a substitute for nutritional advice from a trained professional.

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