List of Foods High in Zinc

List of Foods High in Zinc
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Seafoods

Seafoods, like oysters, shrimp, and crab, are excellent sources of zinc. About 3 ounces of cooked oysters can provide 75 mg of zinc. Four ounces of boiled or steamed shrimp can give about 1.77 mg of zinc and 3 ounces of cooked crab meat has 7 mg.

Chicken

Three ounces of chicken leg can give about 3 mg of zinc.

Beef

A small serving of hamburger sold in fast food chains can provide about 2.6 mg of zinc per serving.

Four ounces of broiled lean beef tenderloin has 6.33 mg of zinc.

Four ounces of roasted lamb loin has about 4.6 mg of zinc.

Four ounces of braised calf’s liver has about 10.8 mg of zinc.

Other Rich Sources of Zinc

  • 1 cup of boiled asparagus has 0.76 mg
  • 1 cup of cooked summer squash has 0.70 mg
  • 1 ounce of miso has 1.14 mg
  • 2 teaspoons of maple syrup has 0.55 mg
  • 4 ounce of venison has 3.12 mg
  • 1 cup fortified cereal has 3 to 4 mg
  • 1/4 cup chopped pecans has 1.2 mg
  • 1 cup of milk has 1 mg
  • 1 cup boiled collard greens has 0.8 mg

Facts About Zinc

  • Zinc is present inside every cell of the human body. It is a micro-mineral that is needed every day in small amounts.

  • It supports the metabolic rate and blood sugar balance inside the body. The metabolic rate is the rate at which the body produces and uses energy. If there is a deficit in zinc, the metabolic rate also drops. Insulin that is produced by the pancreas is needed to mobilize sugar in the bloodstream towards the cells. When there is a deficit in the amount of zinc, the response of the cells to the hormone, insulin, also decreases, thus making the stabilization of the blood sugar difficult.

  • Zinc also supports the taste and smell sensitivity of an individual. It is said to be connected with Gustin, a protein that is involved with the sense of taste. Impaired taste and smelling ability are common symptoms manifested by individuals with zinc deficiency.

  • Zinc supports the immune system. In children, zinc deficiency affects the number of white blood cells.

  • Other common symptoms manifested by an individual with zinc deficiency include depression, growth failure, lack of appetite, frequent colds and frequent infections.

  • On the other hand, too much zinc in the system causes symptoms such as bitter taste, stomach ache, nausea, vomiting, muscle cramps, and diarrhea.

  • The daily recommended dietary allowance of zinc for women 19 years old and older is about 8 mg per day, and for men 19 years old and older, the zinc requirement is 11 mg per day.

References

WHFoods.org: Zinc

EDIS: Facts About Zinc

umm.edu: Zinc