Zinc is a vital mineral for good health. It is needed to assist in the functions of more than 300 enzymes and is responsible for different processes in the body. It helps to metabolizes nutrients and manage the immune system and restore the damaged tissues of the body.
The human body does not store zinc. Therefore, you need to consume enough zinc every day to assure you are reaching your everyday requirement. It is recommended that males should intake 11 mg of zinc every day, while females need 8 mg. However, if you are a pregnant woman, you will need 11 mg every day, and if you are breastfeeding, then you will need 12 mg.
Some people experience a risk of zinc deficiency, including teenagers, young children, and elderly women, and breastfeeding or pregnant women.
However, getting enough zinc from your daily diet is the best way to meet the daily zinc requirement.
Why Is Zinc Important?
Table of Contents
It is important to know the zinc requirement for your body. The key point is to know which food has since to get the right amount of zinc.
Zinc is a mineral for tracing immune activity and functions in the body. It also helps to use the smell and taste senses.
Zinc helps in the 100 types of enzymes production. It works as an antioxidant and neutralizes the free radical effects and lowers cancer risk. It also helps to stimulate blood production in the body and boost collagen synthesis, which is an essential element for healing wounds.
Most importantly, zinc is necessary during pregnancy, baby, and childhood. The body needs zinc for development and growth.
What Is The RDA (Recommended-Daily-Allowance) Of Zinc?
Here is the table according to the Institute-of-Medicine Nepal.
Age
RDA of Zinc
- 2 mg for Birth to 6 months
- 3 mg for 7 months to 3 years
- 5 mg for 4 to 8 years
- 8 mg for 9 to 13 years
- 9 mg for 14 to 18 years (girls)
- 11 mg for 14 and above (boys and Male)
- 8 mg for 19 and above (female)
- 19 and above 11 mg for (pregnant female)
- 19 and above 12 mg for (lactating female)
What Are The Foods High in Zinc?
Here are some of the most valuable sources of zinc:
Oysters
Zinc – 8.3 milligrams
Serving size – 50 grams
DV% – 55
Oysters are a rich source of zinc. It also provides rich protein, which promotes protein consumption without adding fat. They also offer vitamin C, which promotes immunity and cell and muscle health.
How To Add In Your Diet?
You can boil it with herbs or eat it raw. It is best combined with horseradish. Make sure you do not have food poisoning from it.
Sesame Seeds
Zinc – 7.8 milligrams
Serving size – 100 grams
DV% – 52
Sesame seeds provide 7.8 mg of zinc. It also offers phytosterols, which are compounds that help to lower cholesterol. Other compounds sesamin help to regulate the hormones and promote complete health. The seeds also provide high protein.
How To Add In Your Diet
You can utilize sesame seed butter instead of peanut butter over the toast. The seeds are also combined with chicken or salmon. You can also make tasty homemade granola.
Flax Seeds
- Zinc – 7.3 milligrams
- Serving size – 168 grams
- DV% – 49
Flax seeds are additionally very wealthy in omega-3 unsaturated fats – supplements that support heart and cerebrum wellbeing – as well as offering various advantages.
Additionally, these seeds help in the treatment of joint pain and fiery inside illness.
How To Add In Your Diet
You can include ground flax seeds in breakfast salads or smoothies. You can also add the seeds overcooked vegetables.
Pumpkin Seeds
- Zinc – 6.6 milligrams
- Serving size – 64 grams
- DV% – 44
Pumpkin seeds provide 6.6mg zinc and are a good source of phytoestrogens that help to manage cholesterol in post-menopausal females. The seeds also provide good antioxidants to boost health.
How To Add In Your Diet
You can add the pumpkin seed to bedtime salad, it boosts sleep quality.
Oats
- Zinc – 6.2 milligrams
- Serving size – 156 grams
- DV% – 41
Oas is a diet-friendly food for breakfast. It provides 6.2 mg of zinc and beta-glucan, which is a strong soluble fiber. This fiber controls cholesterol levels and improves good gut bacteria growth.
Eat oats also increase blood sugar and diabetes.
How To Add In Your Diet
You can eat oats for breakfast to get zinc easily.
Cocoa Powder
- Zinc – 5.9 milligrams
- Serving size – 86 grams
- DV% – 39
Cocoa powder also offers 5.9 mg of zinc. It also boosts immunity and flavonoids.
How to Add In Your Diet
Include cocoa powder in tea or coffee. You can also use unsweetened cocoa powder in protein shakes, hot cereal, and gravy.
Swiss Cheese
- Zinc – 5.8 milligrams
- Serving size – 132 grams
- DV% – 38
Note that cheddar is one solid wellspring of calcium – the mineral you need for solid bones. Also, since it is an animal source, Swiss cheddar is viewed as a total protein – it contains every one of the amino acids your body needs to make protein.
However, practice moderation as swiss cheese also consists of saturated fat that may not be healthy if eaten in large amounts.
How To Add In Your Diet
You can include a slice of this swiss cheese in a sandwich or soup. Include shredded cheese in a vegetable salad or eat scrambled eggs.
Egg Yolk
- Zinc – 5.6 milligrams
- Serving size – 243 grams
- DV% – 37
Egg yolk also consists of zinc and another nutrient like vitamin D, A, E, K. It also provides rich omega-3 fatty acids. More importantly, the egg consists of zeaxanthin and lutein antioxidants synthesis that promote vision health.
How To Add In Your Diet
You can eat a boiled egg or add in a salad.
Lima Beans
- Zinc – 5 milligrams
- Serving size – 178 grams
- DV% – 34
Lima beans are a rich source of zinc and folate. These nutrients are important for cell division and DNA synthesis. The beans also provide vitamins B1 and B6. Its fiber content helps to save the colon and prevent digestive cancers. It also boosts satiety and increases healthy weight loss.
How To Add In Your Diet
You can include dried lima beans in soup or combine them with eggs or bacon.
Kidney Beans
- Zinc – 5.1 milligrams
- Serving size – 184 grams
- DV% – 34
Kidney beans are another source to get zinc. It provides 5.1 mg of zinc, and lower C-reactive protein concentrations, which is causes inflammatory problems. The beans also regulate blood sugar levels and help in diabetes treatment.
How To Add In Your Diet
They can be simple to add in vegetable or fruit salad. You can add canned beans to your evening snack. Even including them in stews or soups.
Peanuts
- Zinc – 4.8 milligrams
- Serving size – 146 grams
- DV% – 32
Peanuts provide 4.8 mg of zinc and other heart-healthy nutrients. These include magnesium, niacin, oleic, copper, and different antioxidant. Peanut consumption is also linked to lower gallstone risk in both women and men. It could also be helpful to lower cholesterol and gallstones formed from cholesterol.
How to Add In Your Diet
Consuming the right amount of shell could be a good way. Take some handful of peanuts at snack time. Or make a granola bar from peanuts.
Lamb
- Zinc – 3.9 milligrams
- Serving size – 113 grams
- DV% – 26
Lamb consists of high-quality protein that provides amino acids. It also provides 3.9 mg of zinc. This protein content of lamb is helpful for athlete recovery and bodybuilders or people with surgery recovery.
Another important nutrient of lamb is beta-alanine, which helps to increase physical performance.
How To Add In Your Diet
You can eat roasted lamb or lamb steaks or chops for dinner.
Almonds
- Zinc – 2.9 milligrams
- Serving size – 95 grams
- DV% – 20
Almond also provide 2.9 mg of zinc. It is popular and healthy among nuts. It consists of plenty of antioxidants that slow down aging and relieve stress. The nuts also provide high vitamin E, which is a helpful nutrient to prevent cell membrane damage. The vitamin also lowers brain disease risk like Alzheimer’s.
How To Add In Your Diet
Eat a handful of almonds in the morning breakfast or before sleep time. You can also sprinkle chopped almonds in a smoothie.
Crab
- Zinc – 3.1 milligrams
- Serving size – 85 grams
- DV% – 20
Crab is another meat source of zinc and protein. It also provides an impressive amount of vitamin b12, which helps in healthy blood cells production. The vitamin also lowers the heart disease risk.
How To Add In Your Diet
You can sprinkle the chopped crab over a vegetable salad or add in soup recipes. You can also saute it with mushrooms, chestnuts, and pea pods.
Chickpeas
- Zinc – 2.5 milligrams
- Serving size – 164 grams
- DV% – 17
You can get zinc from chickpeas also. It is also a good source of high fiber and manages cholesterol and blood sugar levels. It can help to prevent heart and diabetes problems. Chickpeas also consist of selenium, an important that help to lower cancer risk.
How To Add In Your Diet
You can toss chickpeas into protein salad or make any dish like Indian dishes, or combine with rice or whole wheat bread.
Peas
- Serving size – 160 grams
- DV% – 13
- Zinc – 1.9 milligrams
Apart from consisting of a good amount of zinc, peas are free of cholesterol and low sodium and fat.
One antioxidant pea is specifically rich in lutein. The human body deposits this antioxidant in the macular part of the retina, which benefits to filter light properly. It means lutein deficiency can lead to impair eyesight and cause cataracts and macular degeneration. Eating peas can prevent this condition.
How To Add In Your Diet
You can add peas to vegetable salad, noodles, soup, or any dish.
Cashews
- Zinc – 1.6 milligrams
- Serving size – 28 grams
- DV% – 11
Cashews provide 1.6 mg zinc and rich copper and iron that increase blood circulation. These minerals are essential for forming red blood cells and use them effectively. These nuts make the best replacement for animal fats and proteins. It is because of the polyunsaturated and monounsaturated fatty acids found in cashews, which lower the build-up of cholesterol and fat in the heart muscles.
How To Add In Your Diet
Eat raw cashew in evening snack help to get regular zinc and other important nutrients. You can also eat it for breakfast.
Garlic
- Zinc – 1.6 milligrams
- Serving size – 136 grams
- DV% – 11
Yes, garlic also provides zinc of 1.6 mg. It also provides allicin, which is a synthesis that provides strong biological effects on the body. It is highly nutritious and has fewer calories.
Garlic can also enhance cholesterol levels and blood pressure. It can fight the common cold flu. Its antioxidant content help to prevent cognitive decline and detoxify the heavy metals in the body.
How To Add In Your Diet
Garlic is best eaten with different dishes and raw also. It increases recipe flavor and provides health benefits.
Yogurt
- Zinc – 1.4 milligrams
- Serving size – 245 grams
- DV% – 10
Eating yogurt provide you 1.4mg of zinc. It also provides rich calcium. Yogurt provides 49% of the need for minerals. Eating calcium help to improve bone and tooth health. Its vitamin B content and riboflavin save against some neural tube defects of birth. It also gives protein.
How To Add In Your Diet
You can eat plain yogurt for lunch or make a berries bowl for a healthy evening snack.
Brown Rice (Cooked)
- Zinc – 1.2 milligrams
- Serving size – 195 grams
- DV% – 8
Brown rice provides 1.2 mg zinc. It also provides manganese that absorbs the digestive enzymes. Manganese also improves the immune system. Brown rice is also helping to balance blood sugar and assist in diabetes treatment.
How To Add In Your Diet
You can substitute white rice with brown rice.
Grass-Fed Beef
- Zinc – 1.3 milligrams
- Serving size – 28 grams
- DV% – 8
Compared to other beef, the grass-fed variety is better. It has low total fat and extra healthy omega-3 fatty acids for the heart. This kind of beef also has high conjugated linoleic acid, which prevents heart disease and cancer risk. Grass-fed beef provides high vitamin E.
How To Add In Your Diet
You can toss the beef with a vegetable salad.
Chicken
- Zinc – 0.8 milligrams
- Serving size – 41 grams
- DV% – 5
You can get zinc from chicken also. It is a high source of protein and rich in selenium. Adding chicken to your diet helps to prevent cancer. Its vitamin B6 and B3 content boost metabolism and healthy cells of the body.
How To Add In Your Diet
You can include chicken in dinner or lunch. Make varieties of dishes.
Turkey
- Zinc – 0.4 milligrams
- Serving size – 33 grams
- DV% – 3
Turkey is another source of zinc. It also offers protein that increases satiety for a long time. It prevents overeating and keeps insulin levels normal after meals. It also reduces the risk of different cancer types.
How To Add In Your Diet
It is always best to choose lean, fresh, and pasture-raised turkey that has low sodium. Consuming the whole turkey is helpful to increase satiety.
Mushrooms
- Zinc – 0.4 milligrams
- Serving size – 70 grams
- DV% – 2
Mushrooms are the best source of germanium, which is a nutrient that helps to use oxygen effectively by the body. It provides 0.4 mg of zinc, vitamin C, and D.
How To Add In Your Diet
Include mushrooms in soup or vegetable salad or even curry recipe.
Spinach
- Zinc – 0.2 milligrams
- Serving size – 30 grams
- DV% – 1
Spinach is another zinc source. It is a rich source of an antioxidant called alpha-lipoic acid, which helps to reduce glucose and oxidative stress, particularly, in people with diabetes. It also provides vitamin k, which helps bone health.
How To Include In Your Diet
You can add spinach to pasta, soups, or casseroles. Add spinach to the sandwich.
Are You Receiving Enough Zinc?
Here are the signs that you are not receiving enough zinc.
Poor immunity
You get cold frequently and suffer from all types of infections.
Zinc blocks the histamine release in the blood. When your body has zinc deficiency, you might experience allergy symptoms like sneezing, rashes, and a runny nose.
Sleep disturbance
Zinc is essential for the regulation and production of melatonin, the sleep hormone. When you do not get sufficient zinc in your body, you can get proper sleep.
Hair loss
Having low thyroid levels is also a sign of low zinc in the body that causes hair loss.
Attention disorders
There is also a relation between hyperactivity and low urinary zinc.
Poor skin health
The skin consists of 6% of zinc in the body. Research suggests that people with acne might get low zinc levels.
Slow growth
It can be a general sign seen in kids. The bone also needs zinc for its healthy growth.
Poor Pregnancy or Infertility results
Zinc is also essential for boosting reproductive system health. Regarding supplements, it is recommended to talk with a specialist. Zinc supplements can lower the deficiency, but it is best to take supplements under a nutritionist or doctor’s guidance.
Who Is More Likely To Get Zinc Deficiency?
Vegans, vegetarians, individuals consuming high alcohol, frequent dieters, and elderly people have more risk of zinc deficiency. Lactating female or pregnant female, diabetics, a teenager during puberty, celiac disease, or recurring diarrhea have more risk.
Final Words
Add the above-mentioned foods with zinc to your diet. Do share your experience in the below comment.