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Best List Of Zinc Rich Foods Based On US Government

Zinc has an important physiological role for a variety of metabolic processes, that is why we are advised to consume foods rich in zinc. Zinc to form hundreds of different types of the body enzymes and giving vitality. Zinc participates in the process of protein and nucleid acid unification, thus directly affect cell division, cell growth and regeneration. Zinc deficiency will cause several disease such as mouth infection, tongue infection, night blindness, oral cavity ulcers, acne, hair loss, no flavorings maximal function, lack of appetite, menstrual irregularities, weak sperm, decreased sexual desire, hard to heal wounds and so on.



Zinc also encourage our immune system. When we have the flu, the researchers believe that cough medicines containing zinc can help stop viral replication by half. In various other studies have also shown that zinc is used to overcome injuries, prevent diarrhea, and slow down macular degeneration (a condition that causes vision problems). This mineral is so important, in fact we need a daily intake of a certain amount. However, because our body can not produce these minerals naturally, we need to eat lots of foods that rich in zinc, such as oysters, crab, tenderloin, shrimp (steamed or boiled), mushrooms, or spinach. To get detail recommended daily intake of zinc, you can read at table below.

Recommended Dietary Allowances (RDAs) for Zinc
Age Male Female Pregnancy Lactation
0–6 months2 mg*2 mg*
7–12 months3 mg3 mg
1–3 years3 mg3 mg
4–8 years5 mg5 mg
9–13 years8 mg8 mg
14–18 years11 mg9 mg12 mg13 mg
19+ years11 mg8 mg11 mg12 mg
* Adequate Intake (AI)

Zinc rich foods

  • Seafood. The oysters are a source of food that contains the highest zinc. Another seafood supply at least 10 percent per three ounces including scallops, lobster, fish, and crab meat. Zinc is often lost during the cooking process, to preserve the content of zinc, cook with water in an amount as little as possible and in the shortest time possible.
  • Grains and Nuts. Whole wheat flour is a good source of zinc. Dry cereals that have been fortified usually contains at least 10 percent of the recommended amount of zinc. Pumpkin seeds, almonds, cashews, and sunflower seeds are also good sources of zinc. Although zinc is found in nuts is not as much as is found in meat, nuts still providing sufficient quantities and are a source of zinc which is important especially for vegetarians.
  • Dairy Products. Some foods from dairy products are good sources of zinc. Eight ounces of yogurt and 1/2 cup ricotta cheese contains at least 10 percent of the recommended daily amount. Swiss cheese, Gouda cheese, and milk also contains zinc.
Like what we have mentioned above, meats are one of the best source of zinc, to get the right value, you can read at table below based on ods.od.nih.gov article.
Food Sources of Zinc
Food Milligrams (mg)
per serving
Percent DV*
Oysters, cooked, breaded and fried, 3 ounces74.0493
Beef chuck roast, braised, 3 ounces7.047
Crab, Alaska king, cooked, 3 ounces6.543
Beef patty, broiled, 3 ounces5.335
Breakfast cereal, fortified with 25% of the DV for zinc, ¾ cup serving3.825
Lobster, cooked, 3 ounces 3.423
Pork chop, loin, cooked, 3 ounces2.919
Baked beans, canned, plain or vegetarian, ½ cup2.919
Chicken, dark meat, cooked, 3 ounces2.416
Yogurt, fruit, low fat, 8 ounces1.711
Cashews, dry roasted, 1 ounce1.611
Chickpeas, cooked, ½ cup1.39
Cheese, Swiss, 1 ounce1.28
Oatmeal, instant, plain, prepared with water, 1 packet1.17
Milk, low-fat or non fat, 1 cup1.07
Almonds, dry roasted, 1 ounce0.96
Kidney beans, cooked, ½ cup0.96
Chicken breast, roasted, skin removed, ½ breast0.96
Cheese, cheddar or mozzarella, 1 ounce0.96
Peas, green, frozen, cooked, ½ cup0.53
Flounder or sole, cooked, 3 ounces0.32
* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for zinc is 15 mg for adults and children age 4 and older. Food labels, however, are not required to list zinc content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.


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