Sources of Zinc. The richest food sources of zinc include meat, fish, and seafood [3]. Oysters contain more zinc per serving than any other food, but beef contributes 20% of zinc intakes from food in the United States because it is commonly consumed [7]. Eggs and dairy products also contain zinc [3].
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.
Avocados provide 8 percent of the RDA of zinc for adult women, and nearly 6 percent of the zinc RDA for men in each ripe half. Zinc supports immune, cardiovascular and endocrine system function.
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).
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 ).
Zinc is best absorbed when taken with a meal that contains protein. The best sources of zinc are oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish.
Eat Meat. Animal protein, such as the kind found in meat, increases zinc absorption, according to an article published in "British Journal of Nutrition" in 2013. Lean red meat is one of the best sources of zinc, with other types of lean meat, including pork and poultry, also offering significant amounts of zinc.
There is a lot of evidence linking zinc to blood clotting. Zinc is released from cells called platelets that control blood clotting, and scientists have found unwanted blood clots can form when zinc levels in the blood are faulty.
Yogurt, Milk, and Cheeses
These dairy foods offer zinc as well as calcium. There's 1 milligram or 9 percent of the DV in a 6 ounce tub of yogurt. An ounce of Swiss cheese contains 1.2 milligrams (11 percent of the DV); a cup of cow's milk contains 1 milligram (9 percent of the DV).
Some ready-to-eat breakfast cereals are fortified with zinc. Includes a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products. Some meats contain high amounts of zinc. Fish and seafood are good sources of zinc.
A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommended daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women. Zinc is necessary for immunity, protein synthesis, and DNA formation.
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.
Carrots do contain zinc, but not very much. 1 large carrot, about 8 inches long, contains only 0.2 mg of zinc.
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.
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.
Potatoes are an excellent, low-fat source of carbohydrates, with one-fourth the calories of bread. When boiled, a single medium sized potato contains about half the daily adult requirement of vitamin C, as well as significant amounts of iron, potassium, fiber and zinc.
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.
Cow cheeses generally showed the highest zinc content (1.83–7.75 mg/100 g cheese), followed by sheep cheeses (1.34–3.69 mg/100 g), and cheeses from mixed milk (0.39–4.54 mg/100 g). The only cheese from buffalo milk (Mozzarella di Bufala Campana PDO) showed a zinc content of 2.14 mg/100 g.
Zinc helps to regulate the menstrual cycle by nourishing healthy ovarian follicles and therefore promoting ovulation. Premenstrual mood symptoms. According to a 2022 randomized clinical trial, zinc supplementation can improve PMS.
The anti-inflammatory properties of zinc have been the reasons for its use in many common inflammatory dermatoses like acne, rosacea, eczemas, and ulcers and wounds of varied etiology.