Eggs contain a moderate amount of zinc and 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 ( 29 ).
While the jury is still out on which came first, eggs also contain zinc — about 0.6 mg per large egg, per the USDA — so crack one open today to help optimize your levels of the nutrient. If you're a vegetarian or vegan, research shows that you can still get enough zinc if you carefully plan your diet.
What are the best sources of zinc? The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products.
Eggs. One large hard-boiled egg contains 0.53 milligrams of zinc (4.8% RDA for men, 6.6% RDA for women). Eggs are a complete protein, meaning they provide all nine essential amino acids — none of which your body can produce on its own, so you have to get them through food.
Although bananas are rich in carbohydrate, fiber, protein, fat, and vitamins A, C, and B6 they are largely deficient of iron (Fe), iodine, and zinc (Zn).
High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. These fruits provide 2-12% of the daily value per cup.
Some vegetables
In general, fruits and vegetables aren't the best sources of zinc. Some vegetables contain reasonable amounts and 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.
As research from Oregon State University's Linus Pauling Institute points out, the zinc in foods like oysters, red meat and eggs is more bioavailable, meaning that your body can more readily absorb and use it. This is because animal proteins improve zinc absorption.
It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply.
Zinc deficiency can happen in people who have problems absorbing nutrients, for example, older people and those who have some gut diseases. Some medicines can also increase the loss of zinc through urine.
If you're not getting enough zinc in your diet, you may have side effects such as hair loss, lack of alertness, and a reduced sense of taste and smell. Zinc deficiency is rare in the United States, but it still occurs in some people.
Zinc from animal foods like red meat, fish, and poultry is more readily absorbed by the body than zinc from plant foods. Zinc is best absorbed when taken with a meal that contains protein.
4.2.
Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
Recommended Amounts. RDA: The Recommended Dietary Allowance (RDA) for adults 19+ years is 11 mg a day for men and 8 mg for women.
Chicken is an excellent source of lean protein, which contribute to muscle growth and development. But many of us do not know that it is also rich in zinc content. Eating chicken regularly is good for your bones, heart health and immunity.
Phytic acid impairs mineral absorption
For example, snacking on nuts between meals could reduce the amount of iron, zinc, and calcium you absorb from these nuts but not from the meal you eat a few hours later. However, when you eat high phytate foods with most of your meals, mineral deficiencies may develop over time.
Each 1/2 cup of cooked broccoli contains about . 25 mg zinc. “The total amount zinc in broccoli is certainly on the low end of this list,” says Mason.
Tomatoes are rich in natural vitamins and minerals, including Vitamin A, K, B1, B3, B5, B6, B7, and vitamin C. It also has folate, iron, potassium, magnesium, chromium, choline, zinc, and phosphorus.
Carrots do contain zinc, but not very much. 1 large carrot, about 8 inches long, contains only 0.2 mg of zinc.
Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.
Vitamins and Minerals in Apples
In addition, an apple is a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc. Apples also contain vitamins A, B1, B2, B6, C, E, K, folate, and niacin.
Honey contains mostly sugar, as well as a mix of amino acids, vitamins, minerals, iron, zinc and antioxidants.
Yogurt is a rich source of dietary minerals, and the NDBsr26 reports that a 100-g serving of plain low-fat yogurt includes amounts of calcium at 183 mg, magnesium at 17 mg, potassium at 234 mg, phosphorous at 144 mg, and zinc at 0.9 mg (14).