Improve Health with Zinc from Food to Boost Immunity.
Zinc is an essential nutrient that plays a fundamental role in the growth, development, and maintenance of optimal health. It is an essential mineral, meaning that our bodies cannot produce it, and therefore must get it from our diet. Zinc helps with the proper functioning of the immune system, wound healing, taste, and smell, among other physiological functions. Deficiencies are common, and this often results in weakened immunity and an increased susceptibility to infections.
To fortify your health with balanced nutrition, it is essential to make sure you consume the recommended daily amount. Foods such as seafood, poultry, beef, nuts, seeds, and legumes are excellent sources. Vegetarians and vegans may need to plan their diets more carefully, as plant-based sources of zinc are not as easily absorbed by the body.
the daily recommended intake of Zinc is around 8 milligrams for Women & 11 milligrams for men.
Protein
Fish & Seafood
Ssix raw medium-size oysters providing more than 32mg.
3.5 ounces of Alaskan king crab providing approximately 6.5mg of zinc.
Just 3.5 ounces of cooked lobster containing about 3.4mg.
3.5 ounces of cooked salmon providing around 0.5mg of zinc.
One 3.5 ounce serving of cooked shrimp providing roughly 1.2mg.
Whole Grains
Contains around 17 mg of zinc per 100g.
Provides about 3 mg per 100g.
Eating 100g of oats can provide you with up to 2.3 mg of zinc.
Just 100g of cooked quinoa supplying 1.1 mg .
It has around 0.9 mg of zinc per 100g.
Beans & Legumes
Just one cup of chickpeas contains approximately 2.5 milligrams.
One cup providing approximately 2 milligrams of the mineral.
A one-cup serving of cooked lentils contains approximately 1.2 milligrams.
A one-cup serving providing approximately 1.2 milligrams of the mineral.
Just one-cup serving providing approximately 1.4 milligrams of the mineral.
Berries
100g of berries containing 0.53mg of zinc.
Contain around 0.42mg per 100g, making them another excellent source of this mineral.
Contains around 1.47mg of zinc per 100g.
Containing around 0.16mg per 100g.
Provide 2.45mg of zinc per 100g.
Nuts & Seeds
One ounce providing almost half of the daily recommended intake.
Just one ounce providing around 10% of the daily recommended intake.
1 ounce providing around 6% of the daily recommended intake.
1 ounce of hemp seeds provides 21% of the daily recommended intake.
One ounce providing around 12% of the daily recommended intake.
Herbs
Content: 1.8mg per 100g servings
Provides 0.81mg per 100g servings
Content: 0.82mg per 100g servings
Provides 2.71mg per 100g servings
Contains 2.71mg per 100g servings
Provides 0.56mg per 100g servings
Content: 0.55mg per 100g servings
Provides 1.6mg per 100g servings
Content: 0.69mg per 100g servings
9. Dandelion – Zinc content: 0.41mg per 100g servings.
Content: 0.41mg per 100g servings.
Did you know?
Zinc was discovered in the ancient city of Zawar in India. Zawar’s zinc-smelting operations date back 2,000 years.
About 30% of the world’s population is at risk of zinc deficiency due to poor diet.
Zinc oxide is commonly used as a sunscreen ingredient.