Zinc is not a nutrient that most of us think about on a regular basis. But is an essential mineral, meaning we must get it from food, as our body cannot produce it on its own. This makes it important to consume foods high in zinc for a well-rounded diet.
Read on to find out which foods are higher in zinc and which are lower than you think.
What is zinc?
“Zinc is an essential mineral necessary for the proper functioning of your immune system and wound healing. It also plays a role in other important body functions, such as protein synthesis and maintaining the sense of taste and smell,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York area.
Benefits of zinc
Zinc may be last alphabetically on the list of essential nutrients, but it is responsible for some very important jobs. “Almost all cells contain zinc,” he says Laura N. BrownMS, RD, LD, director of nutrition at Kroger Health.
Supports immune function*
“Zinc plays important role in your immune system,” says Gorin. “When you’re deficient in zinc, that effects how T-cells develop and function. Your T-cells are responsible for many immune responses, including attacks on bacteria, viruses, and other foreign substances. “When you’re zinc deficient, you’re more susceptible to disease because your natural defenses are down.”
This is why some people may reach for a zinc lozenge when they start to feel a cold coming on.
Contributes to many bodily processes*
Brown outlined zinc’s other key roles:
How much zinc should I take per day?
The Recommended Dietary Allowance (RDA) is the average dietary intake per day of a given nutrient that is necessary to meet the requirements of nearly all healthy individuals.
The RDA for zinc is
- Grown men: 11 mg
- Adult women: 8 mg (during pregnancy: 11 mg, during lactation: 12 mg)
Are there any side effects from taking too much zinc?
You can easily overdo it with zinc. “More is not better,” says Andrea Giancoli, MPH, RD. “Zinc is a mineral, so it doesn’t break down.”
So what can happen?
- Motion sickness
- Vomiting
- Diarrhea
- Abdominal cramps
- Loss of appetite
- Headaches
“Zinc toxicity can result from food- or supplement-based sources,” says Gorin. “The tolerable upper limit is not very high, so make sure you don’t overdo it with supplements or lozenges. And if there are instructions on a supplement or lozenge to only take the product for a certain number of days/servings, be sure to follow those instructions.”
What happens if I have a zinc deficiency?
“Zinc deficiency is not common in developed countries,” says Brown. But it can happen, and it can have many health consequences, especially for pregnant women, young children and older adults, who are more prone to the deficiency.
Gorin breaks down the possible symptoms: “The list is long and can include loss of appetite, diarrhea, reduced immunity, hair loss, weight loss, abnormal taste, damage to the eyes and skin – even delayed growth, delayed sexual maturation or inability. “
Top food sources of zinc
In general, the foods with the highest zinc content are animal foods, especially shellfish, Giancoli says. But don’t worry if you’re a vegetarian or vegan, he says. Beans, whole grains, and fortified breakfast cereals and breads can help you meet your daily needs.
Giancoli warns that if you rely on plant sources of zinc, you may need up to 50 percent more. “The vegetable in these foods actually binds some of the zinc and inhibits absorption,” he says, adding that soaking and/or sprouting whole grains and legumes can help boost the bioavailability of not only zinc but other nutrients as well. .
Here’s a rundown of some common foods high in zinc — followed by some that are good sources and others that you might be surprised to find aren’t as high in this essential metal.
Foods high in zinc
The following foods contain at least 2.2 mg of zinc per serving.
1. Oysters
Zinc: 32.2 mg | Serving Size: 3 oz., raw
The same amount of canned oysters has a huge amount 77 mg of zinc. So don’t overdo it with oysters—40 mg is considered the upper level of safety, Giancoli says.
2. Wheat germ
Zinc: 4.7 mg | Serving Size: ¼ cup, toasted
Swap wheat germ for your morning oats or sprinkle on yogurt for a snack.
3. Beef
Zinc: 4 mg | Serving Size: 3 oz., ground, 93% fat
Want to increase your protein intake? A burger that is 7% is not only an excellent source of zinc, but also contains almost 18g of protein.
4. Pumpkin seeds
Zinc: 2.5 mg | Serving Size: ¼ cup, dried
Also known as “pepitas” when shelled, these crunchy seeds are perfect on top of salads or cracked.
5. Hemp seeds
Zinc: 2.9 mg | Serving Size: 3 tbsp, peeled
Three tablespoons of hulled hemp seeds are an excellent source of zinc and a total of 9 g of protein.
6. Lentils
Zinc: 2.5 mg | Serving Size: 1 cup, cooked
“I recommend that anyone include legumes in their diet… These sources of protein (18 grams/cup) are among the best vegetarian sources of zinc,” says Gorin.
7. Chickpeas
Zinc: 2.5 mg | Serving Size: 1 cup, cooked
Bring on the hummus for dessert! A one-cup serving of cooked garbanzo beans also contains nearly 15 g of protein.
8. Mussels
Zinc: 2.3 mg | Serving Size: 3 oz., steamed
Shellfish like mussels are packed with minerals and vitamins, including B12.
9. Yogurt
Zinc: 2.2 mg | Serving Size: 1 cup, plain, low-fat
Yogurt’s nutrient density and versatility make it ideal for finding creative ways to use more of it in your meals.
Good food sources of zinc
The following foods contain at least 1.1 mg of zinc per serving.
10. Oats
Zinc: 1.6 mg | Serving Size: ½ cup, fortified
All the more reason to eat oats for breakfast!
11. Cassius
Zinc: 1.6 mg | Serving Size: 1 oz., raw
A serving of cashews is also an excellent source of iron and magnesium, has healthy fats and is a good source of protein (5g). You can even get part of your RDA in the form of vegan queso.
12. Shrimps
Zinc: 1.4 gr | Serving Size: 3 oz.
A serving of cooked shrimp is high in protein (20g) and is also rated as a good source of zinc.
13. Turkey breast
Zinc: 1.3 mg | Serving Size: 3 oz., baked
In addition to providing 25 grams of protein, a serving of roast turkey is a good source of zinc. So add some turkey recipes to your meal plan this week!
14. Swiss cheese
Zinc: 1.2 mg | Serving Size: 1 oz.
Zinc values vary among different types of cheese, but Swiss is a great choice, serving up 1.2 mg of zinc per ounce and being widely accessible. You can also get about 10 percent of your daily value from just one serving Gruyere and Guda.
15. Rice
Zinc: varies | Serving Size: ½ cup, cooked
The amount of zinc in rice varies. Half a cup cooked brown rice contains less than 1 mg of zinc, but half a cup cooked wild rice contains 1.1 mg.
These foods contain less than one gram of zinc
The following are the foods most associated with zinc searches on the Internet that do not qualify as “good” sources of the mineral.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
