Food with high amount of zinc, Boost your immunity with zinc
You can find zinc in foods like meat, shellfish, and dairy. There’s also a bit of zinc in certain plant-based foods. Your body needs zinc to make more than 300 enzymes work properly. These enzymes help with important things like breaking down food, keeping your immune system strong, and fixing and growing body tissues.
Since your body doesn’t store zinc, you have to eat enough every day to make sure you get what you need. Some people are more likely to not have enough zinc, like kids, older adults, pregnant people, and those who are breastfeeding or chest-feeding. But if you eat a good mix of foods with zinc, you should be fine.
9 Foods with a lot of zinc
1. Shellfish:
Shellfish are great because they’re healthy and low in calories, and they have zinc. Oysters are like zinc powerhouses. Six medium oysters give you 33 mg of zinc, which is a lot—300% of what guys need and 413% for girls. Other shellfish have less zinc, but they’re still good. Alaska king crab, for instance, has 7.62 mg per 100 grams (about 3.5 oz.), providing 69% of what guys need and 95% for girls. Even smaller shellfish like shrimp and mussels are good sources, giving around 15% for guys and 20% for girls in a 100-gram (about 3.5-oz) serving. If you’re pregnant, make sure to cook shellfish really well to reduce the risk of food poisoning.
2. Nuts (and peanuts):
Nuts, like pine nuts, cashews, and almonds, can give your zinc levels a boost. And surprise – peanuts, even though they’re technically legumes, also bring in some zinc.
Nuts are not just about zinc; they come with fiber, good fats, and lots of other vitamins and minerals. If you’re eyeing cashews, a 1-ounce (about 28.35 grams) serving has 15% of what guys need and 21% for girls.
Eating nuts might even lower the chances of certain diseases like cancer and heart issues. Plus, folks who munch on nuts and peanuts usually live longer, so they might add some extra years to your life.
3. Legumes:
Legumes like chickpeas, lentils, and beans have a good amount of zinc. For instance, 100 grams (about 3.5 ounces) of cooked lentils give you 12% of what guys need and 16% for girls. But there’s a catch – legumes also have something called phytates that make it a bit harder for your body to soak up the zinc. So, even though you don’t get as much zinc from legumes as you would from meat, they’re still a key source if you’re on a vegan or vegetarian diet. Plus, they’re packed with protein and fiber, and you can easily toss them into soups, stews, or salads. If you heat, sprout, soak, or ferment legumes, it helps your body grab more of that zinc.
4. Seeds:
Seeds are like little nutrient powerhouses that can give you more zinc. Take 3 tablespoons (about 30 grams) of hemp seeds – they’ve got 27% of what guys need and 37% for girls. Other seeds like pumpkin, squash, and sesame seeds also pack a good amount of zinc.
Not only do seeds up your zinc game, but they also bring in fiber, good fats, vitamins, and other minerals. Toss them into salads, soups, yogurts, or whatever you’re eating, and you’ll be doing your health a favor.
5. Dairy:
Dairy products, like cheese and milk, give you a bunch of good stuff, including zinc. Take sharp cheddar cheese – just 1 ounce (about 28 grams) has 10% of what guys need and 13% for girls. And if you go for a cup of whole milk (that’s 244 grams), you’ll get 9% for guys and 13% for girls. These dairy goodies also bring in protein, calcium, and vitamin D, which are all great for your bones.
6. Meat:
Meat is a really good way to get zinc. Whether it’s red meat like beef, lamb, or pork, they all have zinc. For example, 100 grams (about 3.5 ounces) of raw ground beef has 4.79 mg of zinc, which is about 44% of what guys need and 60% of what girls need daily. This serving also gives you 176 calories, 20 grams of protein, and 10 grams of fat. It’s not just about zinc—meat also has other good stuff like iron, B vitamins, and creatine. But be careful, eating a lot of red or processed meat might increase the risk of heart disease and some cancers. To stay safe, keep processed meats low and have unprocessed red meats as part of a balanced diet with fruits, veggies, and fiber.
7. Some Vegetables:
Usually, fruits and veggies aren’t the best for zinc, but some veggies do okay. Take a regular large potato – it has 1.08 mg, which is 10% of what guys need and 14% for girls. Even a large sweet potato has 0.576 mg, giving 5% for guys and 7% for girls. Other veggies like kale and green beans have a bit less, but they still contribute a fair amount. Veggies might not be zinc powerhouses, but they’re crucial for a healthy diet and can help lower the risk of serious illnesses.
8. Eggs:
Eggs are pretty cool—they’ve got a good amount of zinc to help you reach your daily goal. Grab a large egg, and you’ll have 5% of what guys need and 7% for girls. Plus, one egg gives you 77.5 calories, 6.3 grams of protein, 5.3 grams of healthy fats, and some other vitamins and minerals like B vitamins, selenium, and choline.
9. Whole Grains:
Whole grains, like wheat, quinoa, rice, and oats, have some zinc, too. Just like legumes, grains have something called phytates that can make it a bit harder for your body to take in the zinc. Whole grains have more of these phytates compared to refined grains, but they’re way better for your overall health. They also come with a bunch of other good stuff like fiber, B vitamins, magnesium, iron, phosphorus, manganese, and selenium. Eating whole grains has even been linked to living longer and having fewer chances of type 2 diabetes and heart disease.
Frequently Asked Questions
Why does my body need zinc?
Think of zinc as your body’s superhero. It’s like a helper for more than 300 enzymes that do important jobs, such as breaking down food and keeping your immune system strong. Zinc also helps your body grow and fix tissues. Since your body can’t save up zinc, you need to eat foods with zinc every day.
What if I don’t get enough zinc?
Not getting enough zinc can lead to problems. Your immune system might become weak, you could have trouble growing, and healing from injuries might be tough. To make sure your body gets what it needs, it’s essential to eat different foods with zinc.
Where can I find zinc in my food?
Zinc is in lots of different foods. Meats like beef, lamb, and pork have it. Seafood, especially oysters and crab, is also a good source. If meat isn’t your thing, you can still get zinc from foods like beans, nuts, and whole grains.
Can I have too much zinc?
Yes, too much zinc isn’t great. It can lead to problems like feeling nauseous and having an upset stomach. It’s best to stick to the recommended amounts. If you ever have worries, it’s smart to check with a doctor.
What if I’m a vegetarian or vegan? How can I still get enough zinc?
No need to worry! If you don’t eat meat, you can still get zinc from plant-based foods. Beans, lentils, nuts, and seeds are good choices. Just keep in mind that some plant foods have things like phytates, which can make it a bit tricky for your body to use the zinc. Cooking or preparing them in specific ways, like soaking or fermenting, can help make sure you get the zinc your body needs.
