Potatoes, both regular and sweet varieties, contain approximately 1 mg per large potato, which is 9% of the DV (33, 34). Whole eggs are among the healthiest and most nutritious foods available. Eggs. The 10 Best Foods That Are High in Zinc 1. And the best part is they boost your protein intake without increasing your fat consumption. This mineral is needed in small amounts every day in order to maintain your health and perform important functions. They also improve digestion by quickly moving foods through the digestive tract. “They're also a good source of plant-based protein and fiber, and easy to add to … A Comprehensive List of Foods High in Zinc. Other good food sources include beans, nuts, certain … In fact, a 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV (39). Excessive zinc in the diet can reduce the body’s ability to absorb the mineral copper so be aware of your intake, especially if you are supplementing. Despite this, they can be an important source of zinc for people following vegan or vegetarian diets. For example, a food ranked #1 for being highest in the first amino acid and #10 for being lowest in the second would have a composite score of 10. It’s known as one of the healthiest foods on the planet because its packed with essential nutrients. However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat. The nutritive values of banana include a 2% DV of zinc. Wheat germ is an excellent source of zinc. Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body. Whole eggs are also an important source of choline, a nutrient that most people aren’t getting enough of (28). Some people are at risk of a zinc deficiency, including young children, teenagers, the elderly and women who are pregnant or breastfeeding (3). 100 grams: 4.5 milligrams (30 percent DV). Tofu, coagulated soy protein… The current daily value (DV) for Zinc is 11mg. Foods High in Zinc Zinc is present in a wide variety of foods. So here are my top five zinc rich foods and why you should be having more of them. Researchers in a new study say high doses of zinc significantly helped people with cold symptoms. Cashews nutrition helps fight heart disease, reduce inflammation, promote bone health and support healthy brain function. Zinc may be able to help. Kefir and yogurt are cultured dairy products that serve as probiotic foods. One large egg contains 5% of the DV for zinc, as well as a host of other nutrients, including protein, healthy fats, B vitamins, selenium and choline. For example, a food … Meat. The result: Many people are adapting their diets to include high-zinc foods. 1. The main reason is that the zinc content in vegetables is a lot lower than in meat and dairy products like milk and … In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the Daily Value (DV) (4). In fact, eating whole grains has been linked to a longer life and number of other health benefits, including a reduced risk of obesity, type two diabetes and heart disease (30, 31, 32). It contains healthy fats, protein, calcium, magnesium, iron, dietary fiber, potassium, and zinc. Moon Milk: Does This Trendy Drink Help You Sleep? Here are a few other food sources that are packed with zinc: 1. Studies indicate that women who consume a vegetarian diet need approximately 25 percent more zinc than their omnivorous counterparts. Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes. Those who follow the vegetarian diet are almost spoilt for choice. Meat is an excellent source of zinc. Wondering which nuts are high in zinc? Like other minerals, zinc in foods is remarkably stable to shelf storage. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. Caralluma Fimbriata for Appetite Suppression & Weight Loss: Does It Work? Reports suggest that people who don’t eat meat or animal products, like people on a vegetarian or vegan diet, need up to 50 percent more zinc in their diets to absorb what the body needs. What follows next are the best foods for overall zinc content. Zinc Oxide Benefits for Protecting Your Skin from the Sun + More! In this article, we have listed 19 foods with high quality zinc content and by type of food. Shellfish are healthy, low-calorie sources of zinc. Zinc is second only to iron in its prominence in our body chemistry. Meat is an excellent source of zinc ( 4 ). They are also a good source of fiber, healthy fats and vitamins, making them a healthy addition to your diet. For example, 3 tablespoons (30 grams) of hemp seeds contain 31% and 43% of the recommended daily intake for men and women, respectively. However, they are considerably better for your health and a good source of many important nutrients like fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium. High doses of zinc can be harmful. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, 25 Acidic Foods to Avoid and Healthier Alternatives. Wheat germ. Vegetarians and vegans are at risk for zinc deficiency, as the most abundant sources of zinc tend to be animal proteins. Lupin Bean contains more Zinc than 80% of the foods. Foods High in Zinc. Foods highest in zinc include ( 32 ): Shellfish: Oysters, crab, mussels, lobster and clams Meat: Beef, pork, lamb and bison Poultry: Turkey and chicken Fish: Flounder, sardines, salmon and sole … Although there are plant-based zinc foods, they’re less bioavailable because of their high content of phytic acid (or phytates), which inhibits zinc absorption. Hence, it is vital to good health. Shellfish. Zinc plays a huge function in your body, from injury healing to your understandings of taste and smell to the synthesis of protein and DNA. Pumpkin seeds and pumpkin seed oil are shown to be a key food for maintaining health in... 3. Shrimp serves as a good food for zinc intake, and also provides other benefits like being a high quality protein, and being low in calories. Protein Complement Rankings are determined by multiplying the rankings for each individual criterion. Other Vegetarian Sources of Zinc. Studies show that chickpeas increase satiety and help with weight loss. Ricotta cheese is one of the healthiest cheese options because it contains notable amounts of healthy fatty acids and micronutrients, including zinc. However the nutrient is most famous for its immune-boosting benefits. Protein Complement Rankings are determined by multiplying the rankings for each individual criterion. Small but mighty, pumpkin seeds are a good source of zinc with about 8 mg of zinc in a three-ounce serving. … Nuts are a healthy and convenient snack that can boost your intake of zinc and many other healthy nutrients. Chickpeas, like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Zinc is a mineral that plays a role in more than three hundred enzyme reactions in your body. Lentils serve as a plant-based protein, making them an excellent zinc rich food for vegetarians. Why zinc, though? But zinc is also an essential trace mineral—and since your body can’t produce or store it, you need to eat foods high in zinc on the reg.