What Foods Are High in Zinc? Best Animal and Plant Sources

What's the Big Deal About Zinc?

Zinc isn't some ho-hum nutrient; it's more like the Swiss Army knife of minerals. The body puts it to work in a variety of cool ways, and it is an essential nutrient for more than 300 enzymes in the body. Here's why zinc is such a big deal:

• Immune System Booster: Zinc protects the body's immune system from attack, and it aids in the formation and activation of T-lymphocytes, or white blood cells-the types of cells needed to ward off infection. When you are feeling under the weather, zinc just may be the thing to save the day.
• Cell growth and repair: For the human body, zinc is like a multitasker. It takes part in cell division and growth. Most importantly, this has vital implications for wound healing, keeping your skin healthy, and even maintaining good-looking hair.
• DNA synthesis: Zinc plays an important role in the synthesis and repair of DNA, which is the blueprint of life. Think of it as the proofreader, which is important in seeing that everything is put into place correctly. Building some muscle? Protein synthesis involves zinc, helping to take the food that you eat and turn it into what the body needs.
• Taste and Smell: Ever noticed how, when you have a cold, you can hardly taste anything? Zinc is an important mineral for a correct sense of taste and smell. It takes part in building enzymes needed for the proper performance of those senses.
• Hormone regulation: Zinc acts much like the conductor in your orchestra of hormones. In men, this means testosterone synthesis, of course, but it's important in the women's area of reproductive health, too.

Why Should You Care About Zinc?

Is Your Diet Giving You Enough Zinc?

Think of your body as one busy metropolis where movement and activity never cease. Zinc acts like the construction worker, the policeman, and the doctor all in one important element. As a construction worker, it helps to build new cells, thereby making the infrastructure of your body strong and supportive for all its functions.

It is the policeman, basically protecting your body from invaders and fighting off bad bacteria and viruses that threaten to disrupt the peace. Then again, it is the doctor who keeps everything going smoothly in this city, facilitating vital processes that help you stay healthy. The roles of zinc within your body can be very multifunctional in several struggling ways, striving to thrive and prosper.

If there is not enough zinc available, you may feel or find that you:

• Catch a cold after every cold season.
• Your cuts take forever to heal
• Your hair starts thinning other words, yikes!
• Food just doesn't taste as good anymore

Carol-Ann Robert, a registered dietitian nutritionist at TeamNutrition in Canada, states,

If you experience symptoms like slow wound healing, frequent infections, or thinning hair, it could be a sign of low zinc intake. People who rarely consume zinc-rich foods such as meat, shellfish, legumes, seeds, or dairy are at higher risk of deficiency. It's especially important for vegetarians, vegans, and those with specific health conditions to ensure they are getting enough zinc in their diets.

But don't worry-getting enough zinc is easier than you might think!

Zinc-Rich Foods You Need for Better Health

Now that we understand why zinc is so crucial, let's take a look at what foods have zinc. Your next grocery run can turn into a zinc-finding adventure! Let's get into the details of some of the very best sources for doing so.

Animal Sources: The Zinc Powerhouses

As per the NCBI fact sheet on Zinc, the animal-based zinc food sources are;

• Oysters: The clear winners when it comes to zinc content. Just 6 medium oysters can provide up to 32 mg of zinc that's nearly 3 times your daily need! Think of them as nature's zinc supplement.
• Red Meat: You get around 7 mg of zinc in a 3-ounce serving of beef. You're better off with lean cuts such as sirloin or tenderloin. Lamb and pork are also good sources of the mineral, providing about 3-4 mg per serving.
• Poultry: Chicken and turkey are not as rich in zinc as red meat, but will suffice in a bind. One 3-ounce serving of dark meat chicken contains about 2.4 mg of zinc.
• Shellfish: Among the ocean delights that contain zinc are crab, lobster, and mussels. One 3-ounce serving of Alaskan king crab contains about 6.5 mg of zinc.
• Dairy: Milk, yogurt, and cheese contain zinc. Swiss cheese contains about 1.2 mg per ounce; one cup of yogurt could contain up to 2 mg.

Zinc food sources

Plant-Based Options: Green and Clean

If you stay away from meat and animal products, there are still zinc rich food that you can obtain from plant-based options;

• Legumes: Garbanzos, lentils, and beans are included in this category. These are the vegetarians' and vegans' heroes when it comes to zinc, as one cup of cooked lentils can house as much as 2.5 mg.
• Nuts and Seeds: Pumpkin seeds are basically a superfood for zinc, at 2.2 mg per ounce. Cashews, almonds, and hemp seeds hold their own.
• Whole Grains: Quinoa, oats, and brown rice offer zinc plus fiber. A cup of cooked quinoa provides about 2 mg of zinc.
• Fortified Foods: Most cereals and plant-based milks are zinc-fortified. Some cereal products can give as much as 25% of your daily needs in one serving.
• Dark Chocolate: This is a sweet surprise-dark chocolate is a good source of zinc! One ounce of 70-85% dark chocolate contains about 0.9 mg of zinc.

Remember, animal sources of zinc generally are more easily absorbed by your body. If you are relying on plant sources, you may need to consume a bit more to get the same benefit.

Maximizing Your Zinc Intake: Tips and Tricks

It's all good to be taking in zinc from your diet, but it would be a waste if your body cannot absorb it. Here are some tips to ensure that you get bang for your buck:

• Take the plant-based source of zinc with food that contains Vitamin C. This would help improve their absorption.
• Soaking legumes before cooking reduces inhibitors of zinc absorption.
• Use foods with zinc in conjunction with foods that contain protein; they are like best buddies that work even more fabulously together.

How Much Zinc Do You Really Need?

Deciding how much of this mineral you need is kind of not one-size-fits-all. If you're wondering "how much zinc should I take," it depends on your age, sex, and life stage.

Here's a rundown of how much you need Zinc at different stages in your life:

• Adult Men: 14 mg per day
• Adult Women: 8 mg per day
• Pregnant Women: 11 mg per day
• Breastfeeding Women: 12 mg per day
• Children (ages 4-8): 5 mg per day
• Teenagers 14 to 18 years: 9 mg (girls), 11 mg (boys).

Zinc Absorption Factors

Zinc absorption in the small intestine plays a crucial role in maintaining systemic zinc homeostasis.

As per “The American Journal of Clinical Nutrition” Humans absorbed zinc more efficiently from low-zinc diets and adapted to further increase zinc absorption after consuming low-zinc.

This means, the efficiency of zinc absorption is inversely related to dietary zinc intake and is influenced by various factors.

• Vegetarians and Vegans: Since plant-based zinc foods are less easily absorbed, you may need as much as 50 percent more than the recommended amounts.
• Older Adults: People's ability to absorb zinc often declines as they age. Some experts suggest that adults over 60 might need as much as 50 percent more zinc.
• People with Specific Diseases: You may need more zinc if you have malabsorptive diseases, such as Crohn's disease or celiac disease.

It is also important to note that excessive amounts of zinc can be unhealthy. According to the World Health Organization (WHO), 6.7 to 15 mg per day are referred to as the dietary reference value. Too much zinc interferes with copper absorption and can suppress your immune system short of what we want to achieve!

If you are still concerned about the level of zinc you are consuming, it would be better to consult with a professional in this field. That could then say whether you need more zinc in your diet or perhaps supplementation of zinc is necessary.

• Keep your immune system in top shape
• Give you glowing skin and help cuts heal faster
• Keep your hormones balanced
• Improve your brain power