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10 Best Foods that are High in Zinc

Zinc is one of the essential minerals required for good health and it plays a vital role in many other aspects of your health. It is naturally available in a variety of plant and animal-based foods. Take a look at this article to know about foods that are high in zinc which you can add in your diet.

Daily Recommended Intake Value

The National Institute of Health recommend the following daily intake of zinc:

• males aged 14 and older: 11 milligrams (mg)

• females aged 14 and older: 9 mg

• pregnant women: 11 mg

• women who are lactating: 12 mg

Top Foods High in Zinc

Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements. Here are 10 of the best sources of zinc:

1. Legumes

Legumes like chickpeas, lentils, and beans all contain substantial amounts of zinc. In fact, 100 grams (3.5 oz) of cooked lentils contain 11.5% of the DV for men and 15.9% of the DV for women. They also contain phytates, which are antinutrients that reduce the absorption of zinc. However, it is an important source for people following vegetarian or vegan diets. Heating, sprouting, soaking, or fermenting legumes and other plant sources of zinc can increase the mineral’s bioavailability. 

2. Seeds

Eating seeds can help increase zinc intake and they are also a healthy addition to your diet. Some seeds like hemp, pumpkin, squash, and sesame seeds contain significant amounts of zinc.  For instance, 3 tablespoons (30 grams) of hemp seeds contain 27% of the DV for men and 37.1% of the DV for women.

3. Dairy

Dairy products provide multiple nutrients, including zinc. In particular, cheese and milk are two notable sources that contain high amounts of bioavailable zinc, which means your body can absorb most of the zinc in these items.

For example, 1 ounce (28 grams) of sharp cheddar cheese contains 9.5% of the DV for men and 13.1% of the DV for women. A single cup (244 grams.) of whole milk contains 9.1% of the DV for men and 12.5% of the DV for women.

4. Shellfish

Shellfish are healthy and low calorie sources of zinc. Oysters contain particularly high amounts, with six medium oysters providing 33 mg, or 300% of the DV for men and 412.5% of the DV for women. Apart from this, even smaller shellfish like shrimp and mussels are also good sources.

5. Nuts & Peanuts

Eating nuts like pine nuts, cashews, and almonds can boost your intake of zinc. Peanuts are also a good source of zinc. Incorporating a handful of nuts into your diet can help meet the daily requirement. Cashews are a good choice if you’re looking for a nut high in zinc. A 1-ounce (28.35-gram) serving contains 14.9% of the DV for men and 20.5% of the DV for women.

6. Meat

Meat is an excellent source of zinc, particularly the red meat. A 100-gram (3.5-ounce) serving of raw ground beef contains 4.79mg of zinc, which is 43.5% of the DV for men and 59.9% of the DV for women.

7. Whole grains

Whole grains like wheat, quinoa, rice, and oats contain some zinc but just like legumes, grain also contain phytates that bind to zinc and reduces its absorption.

8. Eggs

Eggs contain a moderate amount of zinc that can help you meet your daily target. For example, one large egg contains 4.8% of the DV for men and 6.6% of the DV for women.

9. Dark chocolate

Dark chocolate contains reasonable amounts of zinc. A 100-gram (3.5-ounce) bar of 70%–85% dark chocolate contains 3.31 mg of zinc, or 30.1% of the DV for men and 41.4% of the DV for women. But as it is a high calorie food, it must not be relied on as a primary source of zinc.

10. Vegetables

While usually fruits & vegetables aren’t the best sources of zinc, there are some vegetables that contain reasonable amount of zinc which can contribute to your daily needs, especially if you don’t eat meat. For example, a large regular potato contains 1.08 mg, or 9.8% of the DV for men and 13.5% of the DV for women. A large, sweet potato contains 0.576 mg, or 5.2% of the DV for men and 7.2% of the DV for women. Other vegetables like kale and green beans contain less, with 100 grams (3.5 oz) of both vegetables containing nearly 2.5% of the DV for men and nearly 3.5% of the DV for women.

Conclusion

Zinc is an essential mineral and eating enough is important for maintaining good health. The best way to ensure you’re getting enough is to eat a varied diet with good sources of zinc, like meat, seafood, legumes, seeds, nuts, and dairy. One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about it, click here.

Source: Healthline, WebMD

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on July 03, 2023