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Best Foods With Zinc to Strengthen Your Immune System

Did you know that a healthy amount of zinc in your diet has been linked to an improved immune system and faster wound healing? The benefits of getting enough zinc don’t stop there.

Research has also found that zinc may help in these situations:

Shorten the common cold. When taken as an over-the-counter supplement, zinc reduced the severity and duration of the common cold in a meta-analysis published in The Journal of Family Practice.

Fend off heart disease. In a preliminary lab study published in July 2015 in the Journal of Biological Chemistry, researchers found that zinc may play an important role in regulating the heartbeat — a potential advancement in the fight against arrhythmia-related heart failure. Nonetheless, scientists used cardiac tissue from sheep hearts when observing these benefits, so more research in humans is needed before it’s clear that eating foods with zinc would produce these results for people.

Treat hypothyroidism. Researchers have observed that zinc positively affected thyroid function among a small group of overweight women with hypothyroidism, according to a study published in March 2015 in the Journal of the American College of Nutrition.

Improve eye health. Specifically, supplemental zinc may help slow the progression of age-related macular degeneration, according to the National Institutes of Health (NIH).

Support wound healing. As mentioned, zinc may aid the healing of wounds by reducing inflammation and activating immune cells at the area of injury, per research cited in an article published in January 2018 in Nutrients.

RELATED: 7 Ways to Keep Your Immune System Healthy

Can Adding These Foods to My Diet Help Prevent Illnesses Like the Coronavirus?

Another hot topic: whether zinc can prevent the novel coronavirus, or COVID-19. The short answer is maybe. While there’s no research on the two, the NIH notes that in general, zinc has immune-boosting properties.

How Much Zinc Should You Take to See Benefits?

Zinc is an essential trace mineral, which means our bodies need only a small amount of it to maintain good health, according to MedlinePlus. The NIH sets the recommended dietary allowance at 8 milligrams (mg) for adult women and 11 mg for adult men. While only a small amount may be needed, don’t underestimate the power of this mighty mineral.

Here are 10 foods that can help you hit your zinc quota every day.

10 Foods That Are High In Zinc

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Unless you’re a die-hard nutrition buff or an expert in biochemistry, you likely only associate zinc with old-school sticks of sunscreen your mom made you use at the beach. 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.

Though you might not hear much about it as, say, vitamin C, zinc does a lot in your body.

In fact, the often-overlooked mineral is “important for your immune system, wound healing, and protein synthesis,” says Amy Gorin, RDN, a nutritionist in the New York City area. (It also helps maintain your sense of taste and smell, which you def don’t want to lose…)

Zinc’s immune benefits are so legit that it may lessen the duration and severity of the common cold, according to research published in 2015.

Here’s how the immunity magic happens: “Zinc contributes to the development of cells that are in charge of defending your body against toxins or threatening foreign substances,” Gorin says.

Luckily, you don’t need too much of the mineral. According to the National Institute of Health (NIH), adult women need eight milligrams of zinc per day. (Pregnant and breastfeeding women need more. )

When you’re deficient in zinc, though, your immune system’s defenses pay the price and you’re more susceptible to illness, Gorin says.

Though most people don’t need to worry about zinc deficiency, certain groups—including people with digestive disorders and certain chronic illnesses, and pregnant and breastfeeding women—are at greater risk.

Vegetarians and vegans are also more likely to fall short on the mineral, since it’s harder to absorb the zinc found in plant-based foods than that in animal sources.

To reap the benefits, put the following foods—all good sources of zinc—on your plate often.

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1

Pumpkin Seeds

If you’re looking for a plant-based zinc source that’s super versatile and easy to add to countless meals, go with pumpkin seeds. An ounce contains not just 2.2 milligrams of zinc (28 percent of a woman’s recommended daily amount), but also a whopping 8.5 grams of plant-based protein. Plus, some evidence suggests that eating a diet rich in pumpkin seeds could lower your risk of some cancers.

Per 1-ounce serving: 158 calories, 13.9 g fat (2.5 g saturated), 2 mg sodium, 3 g carbs, 0.4 g sugar, 1.7 g fiber, 8.5 g protein

2

Oats

What’s not to like about oatmeal? It’s inexpensive, versatile, and endlessly cozy. Not only do oats contain soluble fiber, which has been linked to a lowered risk of heart disease, but half a cup also contains 1.3 milligrams of zinc, which is 16 percent of a woman’s daily need. Consider it yet another reason to love the classic breakfast staple.

Per ½-cup (uncooked) serving: 148 calories, 2.8 g fat (0.4 g saturated), 1.2 mg sodium, 27 g carbs, 0.6 g sugar, 3.8 g fiber, 5.5 g protein

3

Oysters

Per ounce, oysters have the highest zinc concentration of any food. Three ounces of raw oysters contain 32 milligrams of zinc, more than four times the recommended daily intake for the average gal.

Another perk: That same amount of oysters also contains over 100 percent of your daily needs for vitamin B12, which is crucial for your nervous system, metabolism, and healthy blood cells.

Per 3-ounce serving: 50 calories, 1 g fat (0 g saturated), 4.5 g carbs, 0 g sugar, 151 mg sodium, 0 g fiber, 4 g protein

4

Lean Beef

Although experts (like the American Institute for Cancer Research) recommend limiting red meat consumption to no more than a few times a week, lean beef can still be a healthy part of your diet.

Opt for 95 percent lean ground beef or lean cuts (like sirloin) with the fat trimmed, and you’ll score 5.7 milligrams of zinc per four-ounce serving. (That’s a little over 70 percent of the recommended daily value.)

Per 4-ounce serving: 155 calories, 5.65 g fat (2.5 g saturated), 75 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 24 g protein

5

Crab

Love hammering the meat out of whole boiled crabs? Or, do you prefer the ease (and delicious seasoning) of seared crab cakes?

Either way, three ounces of cooked crab meat contains up to 7 milligrams of zinc, about 88 percent of what women need in a day. While the exact amount of zinc you’ll get varies from species to species, all crabs are great sources of the mineral.

Per 3-ounce serving of Alaskan King crab: 82 calories, 1 g fat (0 g saturated), 911 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 15 g protein

6

Hemp Seeds

Looking for plant-based sources of zinc? Hemp seeds are your best bet. They’re loaded with healthy unsaturated fats, and a three-tablespoon serving contains 3 milligrams of zinc, which is 38 percent of the recommended daily amount for women.

Hemp seeds are also high in the amino acid arginine, which research suggests can help reduce your risk of heart disease. Try sprinkling them on your yogurt or salad to mix things up.

Per 3-tablespoon serving: 166 calories, 14.5 g fat (1.5 g saturated), 2 mg sodium, 2.5 g carbs, 0.5 g sugar, 1 g fiber, 9.5 g protein

7

Chickpeas

Beans and legumes are another great plant-based option if you want to up your zinc intake without meat. A cup of cooked or canned chickpeas is high in fiber and protein, and contains 2.5 milligrams of zinc (31 percent of women’s recommended daily intake).

Like other legumes, chickpeas offer countless other benefits, too. Get this: Eating chickpeas every day can help you feel more full and satisfied between meals, according to one study. Adding them to a meal can also help keep your blood sugar stable, which means no energy crash later.

Per 1-cup serving: 269 calories, 4 g fat (0.5 g saturated), 68 mg sodium, 45 g carbs, 8 g sugar, 12.5 g fiber, 14.5 g protein

8

Black Beans

Another excellent plant-based source of zinc? Black beans. Toss a cup of cooked black beans on top of that salad and you’ll get 2 milligrams of zinc, or 25 percent of your daily needs. These beans are also high in iron, phosphorus, calcium, and magnesium, which support overall health and are especially important for bone health.

Per 1-cup serving: 227 calories, 1 g fat (0 g saturated), 2 mg sodium, 41 g carbs, 0.5 g sugar, 15 g fiber, 15 g protein

9

Greek Yogurt

Greek yogurt has so many stellar health benefits, and here’s yet another one to add to the list: a seven-ounce container of plain, low-fat Greek yogurt packs 1.5 milligrams of zinc, which is 19 percent of what a woman needs daily. It’s also rich in digestion-boosting probiotics. (Not sure which one to buy? Here are 14 Greek yogurts that dietitians recommend.)

Per 7-ounce serving: 146 calories, 4 g fat (2.5 g saturated), 68 mg sodium, 8 g carbs, 7 g sugar, 0 g fiber, 20 g protein

10

Cashews

Cashews are one of the most affordable—and, in my totally biased opinion, the most delicious—nuts, so there’s no reason not to keep a container in your pantry. Whether you eat them roasted or raw, you’ll get just over 1.5 milligrams of zinc per ounce. (That’s 20 percent of a woman’s daily needs!)

Cashews are also packed with healthy unsaturated fat. Eating them regularly may help reduce blood pressure and raise healthy HDL cholesterol levels, per one study published in The Journal of Nutrition.

Per 1-ounce serving: 157 calories, 12 g fat (2 g saturated), 8.5 g carbs, 1.5 g sugar, 3 mg sodium, 1 g fiber, 5 g protein

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Top 25 Foods High in Zinc You Should Include In Your Diet

Not much spoken about, and not much bothered about. That pretty much sums up the life story of zinc. But let us tell you, if we don’t have enough of that mineral in our system, our life story would be summed up quite differently. Which is something we wouldn’t want. Not once. Not ever. And hence this post on foods high in zinc.

One question – why is it important? Keep reading to find the answers. Here you will learn about 25 zinc rich foods and much more.

Table Of Contents

Why Is Zinc Important?

The right time to ask the right question. Because what’s the point in knowing about the foods rich in zinc without first knowing the nutrient’s importance?

Zinc is a trace mineral. But it is found in cells throughout the body. The body’s immune system requires zinc to function optimally. And guess what – it also helps you use the senses of smell and taste.

Zinc helps in the production of about 100 types of enzymes in our body. It acts as an antioxidant and neutralizes the effects of free radicals, reducing risk of cancer. It also stimulates the production of blood in the body. Zinc promotes the synthesis of collagen, which is a necessary element in wound healing.

More importantly, zinc is a must during pregnancy, infancy, and childhood. The body needs zinc to grow and develop properly.

Simply put, it could be a trace mineral and your doctor would have forgotten to stress on its importance – but you would only be inviting illness without adequate levels of zinc. 

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What Is The Recommended Daily Allowance Of Zinc?

This table (as per the Institute of Medicine, Nepal) will help you get an idea.

Age RDA of Zinc
Birth to 6 months 2 mg
7 months to 3 years 3 mg
4 to 8 years 5 mg
9 to 13 years 8 mg
14 to 18 years (girls) 9 mg
14 and above (boys and men) 11 mg
19 and above (women) 8 mg
19 and above (pregnant women) 11 mg
19 and above (lactating women) 12 mg

That’s with the dosage. But how do you ensure you are getting enough of it? Well, these foods rich in zinc can help.

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What Are The Foods High in Zinc?

Here are some of the richest sources of zinc:

  • Oysters
  • Sesame Seeds
  • Flax Seeds
  • Pumpkin Seeds
  • Oats
  • Cocoa Powder
  • Swiss Cheese
  • Egg Yolk
  • Lima Beans
  • Kidney Beans

1.

Oysters

  • Serving size – 50 grams
  • Zinc – 8.3 milligrams
  • DV% – 55

Apart from zinc, oysters are also rich in protein. And the best part is they boost your protein intake without increasing your fat consumption. They are also rich in vitamin C – one serving covers about 15 percent of your daily requirement of the vitamin (1). Vitamin C is great for immunity while protein enhances muscle and cell health.

How To Include In Your Diet

You can have them broiled with herbs. Even raw oysters work wonderfully well, especially when combined with horseradish. But be careful where you get them as they also are a common cause of food poisoning.

2. Sesame Seeds

  • Serving size – 100 grams
  • Zinc – 7.8 milligrams
  • DV% – 52

Sesame seeds are also a great source of phytosterols, compounds that help lower cholesterol. Another compound in sesame seeds, called sesamin, helps balance hormones and boosts overall health. The seeds are also high in protein (2).

How To Include In Your Diet

You can use sesame seed butter in the place of peanut butter on your toast. The seeds also pair very well with salmon or chicken – you can make a delicious homemade granola.

3. Flax Seeds

  • Serving size – 168 grams
  • Zinc – 7.3 milligrams
  • DV% – 49

Flax seeds are also extremely rich in omega-3 fatty acids – nutrients that boost heart and brain health in addition to offering numerous other benefits. The seeds also aid in the treatment of arthritis and inflammatory bowel disease (3).

How To Include In Your Diet

You can add ground flax seeds to your breakfast smoothies or salads. You can also sprinkle the seeds on cooked vegetables.

4. Pumpkin Seeds

  • Serving size – 64 grams
  • Zinc – 6.6 milligrams
  • DV% – 44

Pumpkin seeds are also rich in phytoestrogens that improve cholesterol levels in postmenopausal women (4). The seeds are also rich in antioxidants that give your health a boost.

How To Include In Your Diet

You can add the seeds to your bedtime salad – this nighttime snack can also boost sleep quality.

5. Oats

  • Serving size – 156 grams
  • Zinc – 6.2 milligrams
  • DV% – 41

One of the most popular breakfast choices, if you ask us. The most important nutrient oats contain is beta-glucan, a powerful soluble fiber. This fiber regulates cholesterol levels and enhances the growth of good bacteria in the gut.

Oats can also improve blood sugar control, and that’s something important, given the rise in diabetes cases across the globe (5).

How To Include In Your Diet

You can simply have oats for your breakfast. That would be the easiest way to increase your zinc intake.

6. Cocoa Powder

  • Serving size – 86 grams
  • Zinc – 5.9 milligrams
  • DV% – 39

The zinc in cocoa powder enhances immunity, and given it’s something we all love (that finger-licking dark chocolate) – getting adequate amounts of zinc shouldn’t be a problem. Cocoa powder is also rich in flavonoids that boost immunity.

How To Include In Your Diet

Add cocoa powder to your coffee or tea. You can also use unsweetened cocoa powder in gravy, protein shakes, and hot cereal.

7. Swiss Cheese

  • Serving size – 132 grams
  • Zinc – 5.8 milligrams
  • DV% – 38

It is important to note that cheese is one healthy source of calcium – the mineral you need for strong bones. And since it is an animal source, Swiss cheese is considered a complete protein – it contains all the amino acids your body requires to make protein.

However, practice moderation as Swiss cheese also contains saturated fat that may not be healthy if taken in large amounts.

How To Include In Your Diet

You can add a slice of Swiss cheese to your sandwich or bowl of soup. Add shredded cheese to your vegetable salad. Or have it with scrambled eggs.

8. Egg Yolk

  • Serving size – 243 grams
  • Zinc – 5.6 milligrams
  • DV% – 37

Egg yolk is replete with other nutrients as well. It contains vitamins A, D, E, and K. The yolk is also rich in omega-3 fatty acids. And more importantly, the yolk contains the antioxidants lutein and zeaxanthin – compounds that boost vision health (6).

How To Include In Your Diet

Boiled egg yolk is a good option – you can add it to your salad.

9. Lima Beans

  • Serving size – 178 grams
  • Zinc – 5 milligrams
  • DV% – 34

Apart from zinc, lima beans are also rich in folate – a nutrient required for DNA synthesis and cell division. The beans are also rich in vitamins B1 and B6. And the fiber in the beans protects the colon and fights digestive cancers (7). It also can promote satiety and eventually encourage healthy weight loss.

How To Include In Your Diet

You can add dried lima beans to your evening bowl of soup. A combination of bacon and eggs with lima beans just sounds so wonderful.

10. Kidney Beans

  • Serving size – 184 grams
  • Zinc – 5.1 milligrams
  • DV% – 34

Apart from helping you get adequate amounts of zinc, kidney beans also reduce the concentrations of C-reactive protein, which is known to cause inflammatory disorders (8). The beans also control blood sugar levels and invariably help in the treatment of diabetes.

How To Include In Your Diet

They can be a simple addition to your regular fruit or vegetable salad. Or you can have canned beans as a healthy evening snack. Even adding them to hearty soups or stews can work well.

11. Peanuts

  • Serving size – 146 grams
  • Zinc – 4.8 milligrams
  • DV% – 32

Peanuts are also a host to a number of heart-healthy nutrients. These include niacin, magnesium, copper, oleic acid, and various other antioxidants (include the all-popular resveratrol).

Peanut consumption has also been linked to a reduced risk of gallstone development in both men and women. This could be attributed to the cholesterol-lowering effects of peanuts as gallstones are mostly made of cholesterol.

How To Include In Your Diet

Eating them right out of the shell could be the best way. Cracking and snacking, as we can also call it. Grab a handful of peanuts as you sit to watch the evening sitcom – and yes, crack and snack.

Or wait, you can also add peanuts to granola bar recipes.

12. Lamb

  • Serving size – 113 grams
  • Zinc – 3.9 milligrams
  • DV% – 26

Lamb is primarily comprised of protein, and well, it is high-quality protein that contains all of the essential amino acids. Lamb protein can be especially beneficial to bodybuilders, recovering athletes, or even patients who are recovering from a surgery.

One important amino acid in lamb, called beta-alanine, improves physical performance (9).

How To Include In Your Diet

Lamb chops or roasts or steaks can be a good addition to your dinner.

13. Almonds

  • Serving size – 95 grams
  • Zinc – 2.9 milligrams
  • DV% – 20

Almonds are the most popular of the nuts, and probably the tastiest too. They are loaded with antioxidants that relieve stress and even slow down aging. The nuts also contain high levels of vitamin E, a nutrient that protects the cell membranes from damage. The vitamin also decreases risk of brain diseases like Alzheimer’s (10).

How To Include In Your Diet

Have a handful of almonds in the morning with breakfast and at night before hitting the bed. You can also add chopped almonds to your favorite smoothie.

14. Crab

  • Serving size – 85 grams
  • Zinc – 3. 1 milligrams
  • DV% – 20

Just like most animal meats, crab is also a complete source of protein. And it also is an impressive source of vitamin B12 – which aids in the production of healthy blood cells. The vitamin also decreases risk of heart disease.

How To Include In Your Diet

Simply sprinkle chopped crab onto a vegetable salad. You can also add it to your soup recipe. Even better, you can sauté crab meat with pea pods, mushrooms, and water chestnuts for a nutritious stir-fry.

15. Chickpeas

  • Serving size – 164 grams
  • Zinc – 2.5 milligrams
  • DV% – 17

As they are particularly high in fiber, chickpeas can help regulate your blood sugar and cholesterol levels. This can prevent diabetes and heart disease.

Chickpeas also contain selenium, a mineral that may help decrease the risk of cancer-related death.

How To Include In Your Diet

You can toss chickpeas into a protein-packed bean salad. Or you can use chickpea flour to prepare baked products. Even adding chickpeas to any vegetable soup can greatly enhance its nutritional content.

16. Peas

  • Serving size – 160 grams
  • Zinc – 1.9 milligrams
  • DV% – 13

Apart from containing decent amounts of zinc, peas are free of cholesterol and extremely low in fat and sodium – and doesn’t that sound like heaven?

One antioxidant peas are particularly rich in is lutein. Our body deposits this antioxidant in the macular region of our retina, which helps filter light properly. This basically means that deficiency of lutein can cause eye ailments like macular degeneration and cataracts. Consuming peas can help prevent this situation.

How To Include In Your Diet

You can simply add peas to your vegetable salad. Even eating them raw can be a nutritious delight.

17. Cashews

  • Serving size – 28 grams
  • Zinc – 1. 6 milligrams
  • DV% – 11

Cashews are also rich in iron and copper that enhance blood circulation – they help the body form red blood cells and utilize them effectively.

These nuts make a great replacement for animal proteins and fats – this is because of the mono and polyunsaturated fatty acids present in cashews, which reduce the build-up of fat and cholesterol inside the heart.

How To Include In Your Diet

Eating them raw as an evening snack is the simplest way to get your regular dose of zinc and other essential nutrients. Or you can also add cashew butter to your breakfast toast.

18. Garlic

  • Serving size – 136 grams
  • Zinc – 1.6 milligrams
  • DV% – 11

The greatest benefit garlic has is for the heart. This (along with its other benefits) can be attributed to allicin, a compound that exhibits potent biological effects. And despite being highly nutritious, garlic has very few calories. It can improve blood pressure and cholesterol levels. It can fight the common cold. Its antioxidants also help prevent cognitive decline (11).

More interestingly, garlic can also help detoxify the heavy metals within the body.

How To Include In Your Diet

Garlic is best consumed raw – when you peel the cloves and eat them. This could be hard for most people, given its pungent flavor. You can also crush the garlic and mix it with honey and spread on your toast – and munch your way to glorious health.

19. Yogurt

  • Serving size – 245 grams
  • Zinc – 1.4 milligrams
  • DV% – 10

Yogurt, in addition to zinc, is also rich in calcium. In fact, one cup of yogurt offers you 49% of your requirement of the mineral. Calcium helps maintain teeth and bone health, and the B vitamins in yogurt (vitamin B12 and riboflavin) protect against certain neural tube birth defects (12).

Yogurt is also rich in protein, the importance of which doesn’t have to be reiterated.

How To Include In Your Diet

You can have plain yogurt with lunch. Or add a few berries to a bowl of yogurt for a healthy evening snack.

20. Brown Rice (Cooked)

  • Serving size – 195 grams
  • Zinc – 1.2 milligrams
  • DV% – 8

Brown rice is also rich in manganese, which aids nutrient absorption and the production of digestive enzymes. Manganese also strengthens the immune system.

Brown rice is also known to regulate blood sugar levels and aid in diabetes treatment.

How To Include In Your Diet

You can replace white rice with brown rice in your dishes.

21. Grass-Fed Beef

  • Serving size – 28 grams
  • Zinc – 1.3 milligrams
  • DV% – 8

Compared to other types of beef, the grass-fed variety fares better. It has less total fat and more of the heart-healthy omega-3 fatty acids. This type of beef also has a higher amount of conjugated linoleic acid – which is known to cut the risk of cancer and heart disease.

Grass-fed beef is also rich in vitamin E (13).

How To Include In Your Diet

You can toss sliced pieces of beef into your vegetable salad.

22. Chicken

  • Serving size – 41 grams
  • Zinc – 0.8 milligrams
  • DV% – 5

Chicken beats most foods when it comes to protein content. And it is also rich in selenium – another important nutrient that is known to combat cancer. The vitamins B6 and B3 it contains enhance metabolism and improve the health of the body’s cells.

How To Include In Your Diet

You can add cut chicken pieces to your lunch or dinner.

23. Turkey

  • Serving size – 33 grams
  • Zinc – 0.4 milligrams
  • DV% – 3

Turkey is rich in protein, which can increase satiety and keep you full for long periods. This can discourage overeating. Getting enough protein can also keep insulin levels stable after meals.

And just like chicken, the selenium in turkey may help decrease the risk of numerous types of cancer

How To Include In Your Diet

It’s always best to go for fresh, lean, pasture-raised turkey that is low in sodium. Eating whole turkey can be a good (and tummy-filling) deal.

24. Mushrooms

  • Serving size – 70 grams
  • Zinc – 0.4 milligrams
  • DV% – 2

Mushrooms are one of the rarest sources of germanium, a nutrient that helps your body utilize oxygen effectively. Mushrooms also provide iron and vitamins C and D.

How To Include In Your Diet

Adding mushrooms to your soup can take it to a whole new level. You can toss a few mushrooms to your vegetable salad. Or even add them to your curry.

25. Spinach

  • Serving size – 30 grams
  • Zinc – 0.2 milligrams
  • DV% – 1

There was a reason Popeye relished this veggie. One of the antioxidants in spinach, called alpha-lipoic acid, lowers glucose levels and prevents oxidative stress – especially in patients with diabetes.

Spinach is also rich in vitamin K, a nutrient required for bone health.

How To Include In Your Diet

You can add spinach to soups, pastas, and even casseroles. You can also add it to your breakfast sandwich.

That was the list of foods rich in zinc. But wait, how do you know you are getting enough zinc?

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Are You Getting Enough Zinc?

Following are the signs that tell you that you may not be getting enough zinc.

  • Poor immunity. You catch cold regularly and suffer from all kinds of infections.
  • Zinc blocks the release of histamine in the blood. When your body is deficient in zinc, you might suffer from allergy symptoms like rashes, sneezing, runny nose, etc.
  • Sleep disturbance. Zinc plays an important role in the production and regulation of melatonin, the sleep hormone. When you don’t have enough zinc in your system, you can’t sleep properly.
  • Hair loss. When your thyroid levels are low, it simply means your body is not absorbing zinc. And this causes hair loss.
  • Attention disorders. There is a link between low levels of urinary zinc and hyperactivity.
  • Poor skin health. Six percent of your body’s zinc is contained in your skin. Studies suggest that individuals with acne might have low levels of zinc.
  • Slow growth. This can be a common sign in your kids. Our bones need zinc for healthy growth.
  • Infertility or poor pregnancy results. Zinc plays a role in promoting the health of the reproductive system.

And talking about supplements, we advise you to consult your doctor. Zinc supplementation can alleviate your deficiency – but it is best to talk to your doctor or nutritionist first.

Wondering if you might have zinc deficiency? Well…

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Who Is At A Risk Of Zinc Deficiency?

Vegetarians or vegans, frequent dieters, individuals consuming too much of alcohol, or even elderly people. Pregnant women or lactating women, teenagers during puberty, and people with diabetes, celiac disease or recurring diarrhea are also at risk.

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Conclusion

Include these above foods high in zinc in your diet. That’s it.

And wait, tell us how this post has helped you. Do comment in the box below. Help us serve you better. Cheers!

References

  1. “Mollusks, oyster, Pacific, raw”. United States Department of Agriculture.
  2. “Value addition in sesame”. National Bureau of Plant Genetic Resources, India.
  3. “The benefits of flaxseed”. United States Department of Agriculture.
  4. “Improvement in HDL cholesterol…”. University of the West Indies, Jamaica.
  5. “The metabolic effects of oats intake…”. Sichuan University, China. 2015 December.
  6. “The Effect of Lutein on Eye and Extra-Eye Health” Nutrients, US National Library of Medicine, National Institutes of Health.
  7. “High Dry Bean Intake and Reduced Risk of Advanced Colorectal Adenoma Recurrence among Participants in the Polyp Prevention Trial” Journal of Nutrition, US National Library of Medicine, National Institutes of Health.
  8. “Nutritional and health benefits of dried beans”. The American Journal of Clinical Nutrition.
  9. “Effect of beta-alanine supplementation on muscle…”. Nottingham Trent University, United Kingdom. 2010 July.
  10. “Vitamin E and cognitive decline in older persons”. Rush Institute for Healthy Aging, USA. 2002 July.
  11. “Antioxidant health effects of aged garlic extract”. Tufts University School of Medicine, USA. 2001 March.
  12. “Riboflavin and health”. The University of Sheffield, United Kingdom. 2003 June.
  13. “Grass-fed beef: What are the heart-health benefits”. Mayoclinic.

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Ravi Teja Tadimalla is an editor and a published author. He graduated from SRM University, Chennai, and has been in the digital media field for over six years. He has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He considers himself a sculptor born to chip away at content and reveal its dormant splendor. He started his career as a research writer, primarily focusing on health and wellness, and has over 250 articles to his credit. Ravi believes in the great possibilities of abundant health with natural foods and organic supplements. Reading and theater are his other interests.

Foods high in zinc: Benefits and list

Zinc is a nutrient that plays a vital role in immune system response, wound healing, synthesizing proteins and DNA, and many other bodily functions.

The human body does not store zinc, so a person has to get enough from their daily diet. They can also take supplements, if necessary.

In this article, learn about the benefits of zinc and which foods to eat to ensure adequate intake.

The National Institutes of Health (NIH) recommend the following daily intake of zinc:

  • males aged 14 and older: 11 milligrams (mg)
  • females aged 14 and older: 9 mg
  • pregnant women: 11 mg
  • women who are lactating: 12 mg

It is well known that of all food types, oysters contain the most zinc per serving. However, most people get their zinc from poultry and red meat.

Food manufacturers may also fortify foods with zinc to help a person meet their daily requirements.

Examples of foods high in zinc include:

  • oysters, 3 ounces (oz): 74 mg
  • beef patty, 3 oz: 5.3 mg
  • Alaska king crab, 3 oz: 6.5 mg
  • fortified breakfast cereal, 3/4 cup serving: 3.8 mg
  • cooked lobster, 3 oz: 3.4 mg
  • cooked pork chop loin, 3 oz: 2.9 mg
  • baked beans, 1/2 cup serving: 2.9 mg
  • dark meat chicken, 3 oz: 2.4 mg

Other zinc sources in a person’s diet include low fat yogurt, pumpkin seeds, milk, chickpeas, instant oatmeal, almonds, and Cheddar cheese.

These all contain around 1–2 mg of zinc per serving.

Without proper planning, vegan and vegetarian diets can result in deficiencies in nutrients such as vitamin B-12, iron, calcium, iodine, vitamin D, and zinc.

Examples of vegan and vegetarian friendly foods that are high in zinc include:

Vegetable based zinc sources are not as bioavailable as animal based sources, which means that the body does not absorb zinc from vegetarian sources as effectively.

According to 2017 research, a person eating a vegetarian or vegan diet may need to consume 50% more zinc than people who regularly eat animal products.

This means that male vegans and vegetarians may need to eat about 16.5 mg of zinc each day, while females following these eating patterns should eat up to 12 mg per day.

If a person chooses to supplement their diet with zinc, they may wish to avoid taking it at the same time as supplements of calcium, copper, folic acid, iron, and magnesium. This is because these nutrients can affect how the body absorbs zinc.

Zinc plays a role in several bodily functions, including:

  • Growth: People require zinc for physical growth and development. Zinc deficiency can result in impaired growth in children and adolescents.
  • Immune system function: Our bodies use zinc to build immune system cells called T lymphocytes.
  • Enzyme function: Zinc plays a pivotal role in triggering chemical reactions in the body. These include helping the body use folic acid and creating new proteins and DNA.
  • Eye health: Zinc deficiency can contribute to the development of eye conditions, including macular degeneration.
  • Wound healing: Zinc helps promote healthy skin and mucous membranes, which boosts wound healing.

According to the NIH, most children and adults consume enough zinc. Older adults, however, may not get the recommended intake.

Some of the symptoms associated with zinc deficiency include:

Doctors do not have an easy blood test to determine if a person is zinc deficient. Instead, they will often consider the person’s symptoms and average dietary intakes when determining if they are zinc deficient.

Conversely, a person can also experience zinc toxicity from excess zinc supplementation. However, eating foods high in zinc — even in large amounts — does not usually cause symptoms.

Symptoms of zinc toxicity include:

Zinc is present in many natural foods, and many manufacturers add zinc to foods such as cereals.

Meat based products are usually higher in bioavailable zinc. If a person does not eat meat, they may need to make an effort to increase their zinc intake through eating beans, seeds, and oats, among other zinc-containing foods.

Although zinc deficiencies are rare in the United States, people should always speak to a doctor if they have concerns about their nutrient intake.

People can find zinc supplements at their local pharmacy or drugstore.

Zinc in salmon, per 100g

Welcome to the nutritional zinc content in 30 different types of salmon, ranging from 1.14 mg to 0.31 mg per 100g. The basic type of salmon is Fish, salmon, Atlantic, farmed, cooked, dry heat, where the amount of zinc in 100g is 0.43 mg.

0.43 mg of zinc per 100g, from Fish, salmon, Atlantic, farmed, cooked, dry heat corresponds to 3% of the zinc RDA. For a typical serving size of .5 fillet (or 178 g) the amount of Zinc is 0.77 mg. This corresponds to an RDA percentage of 5%.

The percentage of the recommended daily allowance (RDA) for zinc is based on a 15 mg RDA level for a mature adult.

Top twenty salmon products high in zinc

Below is a summary list for the top twenty salmon items ranked by the amount or level of zinc in 100g.

1. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) : 1.14mg (8%RDA)
2. Fish, salmon, sockeye, canned, without salt, drained solids with bone : 1.02mg (7%RDA)
3. Fish, salmon, chum, canned, drained solids with bone : 1mg (7%RDA)
4. Fish, salmon, chum, canned, without salt, drained solids with bone : 1mg (7%RDA)
5. Fish, salmon, pink, canned, drained solids : 0. 96mg (6%RDA)
6. Fish, salmon, pink, canned, without salt, solids with bone and liquid : 0.92mg (6%RDA)
7. Fish, salmon, sockeye, canned, drained solids : 0.84mg (6%RDA)
8. Fish, salmon, Atlantic, wild, cooked, dry heat : 0.82mg (5%RDA)
9. Fish, salmon, pink, canned, total can contents : 0.76mg (5%RDA)
10. Salmon, sockeye, canned, total can contents : 0.67mg (4%RDA)
11. Fish, Salmon, pink, canned, drained solids, without skin and bones : 0.65mg (4%RDA)
12. Fish, salmon, Atlantic, wild, raw : 0.64mg (4%RDA)
13. Fish, salmon, chum, cooked, dry heat : 0.6mg (4%RDA)
14. Salmon, sockeye, canned, drained solids, without skin and bones : 0.58mg (4%RDA)
15. Fish, salmon, chinook, cooked, dry heat : 0.56mg (4%RDA)
16. Fish, salmon, coho, wild, cooked, dry heat : 0.56mg (4%RDA)
17. Fish, salmon, coho, wild, cooked, moist heat : 0.52mg (3%RDA)
18. Fish, salmon, sockeye, cooked, dry heat : 0.5mg (3%RDA)
19. Fish, salmon, chum, raw : 0.47mg (3%RDA)
20. Fish, salmon, coho, farmed, cooked, dry heat : 0.47mg (3%RDA)

Following on from the twenty top salmon items or products containing zinc we have a more comprehensive break down of Fish, salmon, Atlantic, farmed, cooked, dry heat, and the highest item containing zinc which is Salmon, red (sockeye), filets with skin, smoked (Alaska Native). We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 30 types of salmon.

At the bottom of the page is the full list for the 30 different types of salmon based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the zinc content in salmon.

Fish, salmon, Atlantic, farmed, cooked, dry heat – Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Fish, salmon, Atlantic, farmed, cooked, dry heat should be considered along with the zinc content. This food profile is part of our list of food and drinks under the general group Finfish and Shellfish Products.Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 206 kcal (10% RDA), the amount of Protein is 22.1 g (39% RDA), the amount of Fat is 12.35 g (19% RDA) and the amount of Carbohydrate is 0 g. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the zinc levels in salmon.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fish, salmon, Atlantic, farmed, cooked, dry heat has a nutritional value score of 15 out of 100.Comparing the zinc content and the nutritional density in 100g for Fish, salmon, Atlantic, farmed, cooked, dry heat; We class this as a medium to low zinc content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of zinc per 100 Calories

100 calories of fish, salmon, Atlantic, farmed, cooked, dry heat is a serving size of 0.49 g, and the amount of Zinc is 0.21 mg (1.46% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 10.73 g (18.93% RDA), Fat 6 g (9.22% RDA), Carbohydrate 0 g (0% RDA). This is shown in the zinc RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size .5 fillet (or 178 g)

For the food Fish, salmon, Atlantic, farmed, cooked, dry heat the typical serving size is .5 fillet (or 178 g) which contains 0.77 mg of Zinc. The zinc percentage of the recommended daily value for this serving is 5 %.

To give 100% of the RDA, 20.0 servings of the typical serving size . 5 fillet (or 178 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 366.68 kcal, the Protein content is 39.34 g, the Fat content is 21.98 g and the Carbohydrate content is 0 g. The percentages are shown below in the zinc chart, for the typical serving of zinc and the related and important nutritional values.

Macronutrients in Fish, salmon, Atlantic, farmed, cooked, dry heat

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case .5 fillet or 178 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 168.0 (kcal).The number of calories from Fat is 198.3 (kcal).The total calories from carbohydrate is 0.0 (kcal).

Milligrams of zinc in salmon (per 100g)

This list of 30 types of salmon, is brought to you by www.dietandfitnesstoday.com and ranges from Salmon, red (sockeye), filets with skin, smoked (Alaska Native) through to Fish, salmon, chinook, smoked, (lox), regular where all food items are ranked by the content or amount per 100g. The nutritional zinc content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much zinc in salmon.

The list below gives the total zinc content in the 30 items from the general description ‘salmon’ each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 30 food items shown in the zinc chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for salmon based on our density score out of 100 (ranked by the amount of zinc per 100g) is shown in the below nutritional density chart.

The corresponding Calories for salmon ranked by the amount of zinc per 100g is shown below in the salmon calories chart.

Effect of Preparation and Storage on zinc

The level of zinc can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 10 items. The highest amount of zinc from the 10 canned items is in Fish, salmon, sockeye, canned, without salt, drained solids with bone where the level is 1.02 mg per 100g.The total food items which are raw is 8 items. The highest amount of zinc from the 8 raw items is in Fish, salmon, Atlantic, wild, raw where the content is 0.64 mg per 100g. The number of food items which are cooked are 9 items. The highest amount of zinc from the 9 cooked items is in Fish, salmon, Atlantic, wild, cooked, dry heat where the amount is 0.82 mg per 100g. Comparing raw and cooked salmon shows that cooking can change the levels of zinc by 0.18 mg in a 100g serving.

Average Content for salmon

The average (or more correctly the arithmetic mean) amount of zinc contained in 100g of salmon, based on the list below of 30 different items under the general description of salmon, is 0.62 mg of zinc. This average value corresponds to 4.13 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 161.80 kcal, the average amount of Protein is 23.58 g, the average amount of Fat is 6.91 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Zinc is found in Fish, salmon, pink, cooked, dry heat which in 100g contains 0.46 mg of Zinc. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Calories is 153 kcal, the amount of Protein is 24.58 g, the amount of Fat is 5.28 g and the amount of Carbohydrate is 0 g.

Highest zinc Content per 100g

Using the list below for the 30 different salmon nutrition entries in our database, the highest amount of zinc is found in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) which contains 1.14 mg of zinc per 100g. The associated percentage of RDA is 8 %. For this 100g serving the Calories content is 345 kcal, the Protein content is 60.62 g, the Fat content is 11.43 g, the Carbohydrate content is 0 g.

The lowest amount of zinc in 100g is in Fish, salmon, chinook, smoked, (lox), regular which contains 0.31 mg. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Calories is 117 kcal, the amount of Protein is 18.28 g, the amount of Fat is 4.32 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a zinc range of 0.83 mg per 100g. The range for the other nutrients are as follows; 228 kcal for Calories, 42.34 g for Protein, 7.11 g for Fat, 0 g for Carbohydrate.

Highest Amount of zinc per Serving

Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. For example 100g of Fish, salmon, Atlantic, farmed, cooked, dry heat contains 0.43 mg of zinc. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the zinc nutritional content.

The food with the highest zinc content per typical serving is Fish, salmon, pink, canned, without salt, solids with bone and liquid which contains 4.18 mg in 1 can (or 454 g). The percentage of the recommended daily value for this serving is 28 %. For this serving the Calories content is 631.06 kcal, the Protein content is 89.8 g, the Fat content is 27.47 g and the Carbohydrate content is 0 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing zinc which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high zinc foods.

Salmon List, zinc Content per 100g

1. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) – Zinc
  Nutritional Value : 15 / 100     food group – American Indian/Alaska Native Foods
  Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  1.14 mg (8%) 345 kcal (17%) 0 g (0%) 11.43 g (18%) 60.62 g (108%)
  Typical Serving size of 1 filet (or 108g):
   1.23 mg (8%) 372.6 kcal (19%) 0 g (0%) 12.34 g (19%) 65.47 g (117%)
  Other serving sizes 1 strip (or 136g):
  1.55 mg (10%) 469.2 kcal (23%) 0 g (0%) 15.54 g (24%) 82.44 g (147%)
2. Fish, salmon, sockeye, canned, without salt, drained solids with bone – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.02 mg (7%) 153 kcal (8%) 0 g (0%) 7.31 g (11%) 20.47 g (37%)
  Typical Serving size of 1 can (or 369g):
   3.76 mg (25%) 564.57 kcal (28%) 0 g (0%) 26.97 g (41%) 75.53 g (135%)
  Other serving sizes 3 oz (or 85g):
  0.87 mg (6%) 130.05 kcal (7%) 0 g (0%) 6.21 g (10%) 17.4 g (31%)
3. Fish, salmon, chum, canned, drained solids with bone – Zinc
  Nutritional Value : 16 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1 mg (7%) 141 kcal (7%) 0 g (0%) 5.5 g (8%) 21.43 g (38%)
  Typical Serving size of 1 can (or 369g):
   3.69 mg (25%) 520.29 kcal (26%) 0 g (0%) 20.3 g (31%) 79.08 g (141%)
  Other serving sizes 3 oz (or 85g):
  0.85 mg (6%) 119.85 kcal (6%) 0 g (0%) 4.68 g (7%) 18.22 g (33%)
4. Fish, salmon, chum, canned, without salt, drained solids with bone – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1 mg (7%) 141 kcal (7%) 0 g (0%) 5.5 g (8%) 21.43 g (38%)
  Typical Serving size of 1 can (or 369g):
   3.69 mg (25%) 520.29 kcal (26%) 0 g (0%) 20.3 g (31%) 79.08 g (141%)
  Other serving sizes 3 oz (or 85g):
  0.85 mg (6%) 119.85 kcal (6%) 0 g (0%) 4.68 g (7%) 18.22 g (33%)
5. Fish, salmon, pink, canned, drained solids – Zinc
  Nutritional Value : 16 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.96 mg (6%) 138 kcal (7%) 0 g (0%) 5.02 g (8%) 23.1 g (41%)
  Typical Serving size of 1 can drained solids (total) (or 315g):
   3.02 mg (20%) 434.7 kcal (22%) 0 g (0%) 15.81 g (24%) 72.77 g (130%)
6. Fish, salmon, pink, canned, without salt, solids with bone and liquid – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.92 mg (6%) 139 kcal (7%) 0 g (0%) 6.05 g (9%) 19.78 g (35%)
  Typical Serving size of 1 can (or 454g):
   4.18 mg (28%) 631.06 kcal (32%) 0 g (0%) 27.47 g (42%) 89.8 g (160%)
  Other serving sizes 3 oz (or 85g):
  0.78 mg (5%) 118.15 kcal (6%) 0 g (0%) 5.14 g (8%) 16.81 g (30%)
7. Fish, salmon, sockeye, canned, drained solids – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.84 mg (6%) 167 kcal (8%) 0 g (0%) 7.39 g (11%) 23.59 g (42%)
  Typical Serving size of 1 can (or 337g):
   2.83 mg (19%) 562.79 kcal (28%) 0 g (0%) 24.9 g (38%) 79.5 g (142%)
  Other serving sizes 3 oz (or 85g):
  0.71 mg (5%) 141.95 kcal (7%) 0 g (0%) 6.28 g (10%) 20.05 g (36%)
8. Fish, salmon, Atlantic, wild, cooked, dry heat – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.82 mg (5%) 182 kcal (9%) 0 g (0%) 8.13 g (13%) 25.44 g (45%)
  Typical Serving size of .5 fillet (or 154g):
   1.26 mg (8%) 280.28 kcal (14%) 0 g (0%) 12.52 g (19%) 39.18 g (70%)
  Other serving sizes 3 oz (or 85g):
  0.7 mg (5%) 154.7 kcal (8%) 0 g (0%) 6.91 g (11%) 21.62 g (39%)
9. Fish, salmon, pink, canned, total can contents – Zinc
  Nutritional Value : 16 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.76 mg (5%) 129 kcal (6%) 0 g (0%) 4.97 g (8%) 19.68 g (35%)
  Typical Serving size of 1 can (or 411g):
   3.12 mg (21%) 530.19 kcal (27%) 0 g (0%) 20.43 g (31%) 80.88 g (144%)
  Other serving sizes 3 oz (or 85g):
  0.65 mg (4%) 109.65 kcal (5%) 0 g (0%) 4.22 g (6%) 16.73 g (30%)
10. Salmon, sockeye, canned, total can contents – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.67 mg (4%) 153 kcal (8%) 0 g (0%) 7.17 g (11%) 20.63 g (37%)
  Typical Serving size of 1 can total can contents (or 417g):
   2.79 mg (19%) 638.01 kcal (32%) 0 g (0%) 29.9 g (46%) 86.03 g (154%)
11. Fish, Salmon, pink, canned, drained solids, without skin and bones – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.65 mg (4%) 136 kcal (7%) 0 g (0%) 4.21 g (6%) 24.62 g (44%)
  Typical Serving size of 1 can drained solids and bone and skin removed (or 242g):
   1.57 mg (10%) 329.12 kcal (16%) 0 g (0%) 10.19 g (16%) 59.58 g (106%)
12. Fish, salmon, Atlantic, wild, raw – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.64 mg (4%) 142 kcal (7%) 0 g (0%) 6.34 g (10%) 19.84 g (35%)
  Typical Serving size of .5 fillet (or 198g):
   1.27 mg (8%) 281.16 kcal (14%) 0 g (0%) 12.55 g (19%) 39.28 g (70%)
  Other serving sizes 3 oz (or 85g):
  0.54 mg (4%) 120.7 kcal (6%) 0 g (0%) 5.39 g (8%) 16.86 g (30%)
13. Fish, salmon, chum, cooked, dry heat – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.6 mg (4%) 154 kcal (8%) 0 g (0%) 4.83 g (7%) 25.82 g (46%)
  Typical Serving size of .5 fillet (or 154g):
   0.92 mg (6%) 237.16 kcal (12%) 0 g (0%) 7.44 g (11%) 39.76 g (71%)
  Other serving sizes 3 oz (or 85g):
  0.51 mg (3%) 130.9 kcal (7%) 0 g (0%) 4.11 g (6%) 21.95 g (39%)
14. Salmon, sockeye, canned, drained solids, without skin and bones – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.58 mg (4%) 158 kcal (8%) 0 g (0%) 5.87 g (9%) 26.33 g (47%)
  Typical Serving size of 1 can drained solids and bone and skin removed (or 247g):
   1.43 mg (10%) 390.26 kcal (20%) 0 g (0%) 14.5 g (22%) 65.04 g (116%)
15. Fish, salmon, chinook, cooked, dry heat – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.56 mg (4%) 231 kcal (12%) 0 g (0%) 13.38 g (21%) 25.72 g (46%)
  Typical Serving size of .5 fillet (or 154g):
   0.86 mg (6%) 355.74 kcal (18%) 0 g (0%) 20.61 g (32%) 39.61 g (71%)
  Other serving sizes 3 oz (or 85g):
  0.48 mg (3%) 196.35 kcal (10%) 0 g (0%) 11.37 g (17%) 21.86 g (39%)
16. Fish, salmon, coho, wild, cooked, dry heat – Zinc
  Nutritional Value : 16 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.56 mg (4%) 139 kcal (7%) 0 g (0%) 4.3 g (7%) 23.45 g (42%)
  Typical Serving size of .5 fillet (or 178g):
   1 mg (7%) 247.42 kcal (12%) 0 g (0%) 7.65 g (12%) 41.74 g (75%)
  Other serving sizes 3 oz (or 85g):
  0.48 mg (3%) 118.15 kcal (6%) 0 g (0%) 3.66 g (6%) 19.93 g (36%)
17. Fish, salmon, coho, wild, cooked, moist heat – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.52 mg (3%) 184 kcal (9%) 0 g (0%) 7.5 g (12%) 27.36 g (49%)
  Typical Serving size of .5 fillet (or 155g):
   0.81 mg (5%) 285.2 kcal (14%) 0 g (0%) 11.63 g (18%) 42.41 g (76%)
  Other serving sizes 3 oz (or 85g):
  0.44 mg (3%) 156.4 kcal (8%) 0 g (0%) 6.38 g (10%) 23.26 g (42%)
18. Fish, salmon, sockeye, cooked, dry heat – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.5 mg (3%) 169 kcal (8%) 0 g (0%) 6.69 g (10%) 25.4 g (45%)
  Typical Serving size of .5 fillet (or 155g):
   0.78 mg (5%) 261.95 kcal (13%) 0 g (0%) 10.37 g (16%) 39.37 g (70%)
  Other serving sizes 3 oz (or 85g):
  0.43 mg (3%) 143.65 kcal (7%) 0 g (0%) 5.69 g (9%) 21.59 g (39%)
19. Fish, salmon, chum, raw – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.47 mg (3%) 120 kcal (6%) 0 g (0%) 3.77 g (6%) 20.14 g (36%)
  Typical Serving size of .5 fillet (or 198g):
   0.93 mg (6%) 237.6 kcal (12%) 0 g (0%) 7.46 g (11%) 39.88 g (71%)
  Other serving sizes 3 oz (or 85g):
  0.4 mg (3%) 102 kcal (5%) 0 g (0%) 3.2 g (5%) 17.12 g (31%)
20. Fish, salmon, coho, farmed, cooked, dry heat – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.47 mg (3%) 178 kcal (9%) 0 g (0%) 8.23 g (13%) 24.3 g (43%)
  Typical Serving size of 1 fillet (or 143g):
   0.67 mg (4%) 254.54 kcal (13%) 0 g (0%) 11.77 g (18%) 34.75 g (62%)
  Other serving sizes 3 oz (or 85g):
  0.4 mg (3%) 151.3 kcal (8%) 0 g (0%) 7 g (11%) 20.66 g (37%)
21. Fish, salmon, pink, cooked, dry heat – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.46 mg (3%) 153 kcal (8%) 0 g (0%) 5.28 g (8%) 24.58 g (44%)
  Typical Serving size of .5 fillet (or 124g):
   0.57 mg (4%) 189.72 kcal (9%) 0 g (0%) 6.55 g (10%) 30.48 g (54%)
22. Fish, salmon, chinook, raw – Zinc
  Nutritional Value : 16 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%) 179 kcal (9%) 0 g (0%) 10.43 g (16%) 19.93 g (36%)
  Typical Serving size of .5 fillet (or 198g):
   0.87 mg (6%) 354.42 kcal (18%) 0 g (0%) 20.65 g (32%) 39.46 g (70%)
  Other serving sizes 3 oz (or 85g):
  0.37 mg (2%) 152.15 kcal (8%) 0 g (0%) 8.87 g (14%) 16.94 g (30%)
23. Fish, salmon, Atlantic, farmed, cooked, dry heat – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.43 mg (3%) 206 kcal (10%) 0 g (0%) 12.35 g (19%) 22.1 g (39%)
  Typical Serving size of .5 fillet (or 178g):
   0.77 mg (5%) 366.68 kcal (18%) 0 g (0%) 21.98 g (34%) 39.34 g (70%)
  Other serving sizes 3 oz (or 85g):
  0.37 mg (2%) 175.1 kcal (9%) 0 g (0%) 10.5 g (16%) 18.79 g (34%)
24. Fish, salmon, coho, farmed, raw – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.43 mg (3%) 160 kcal (8%) 0 g (0%) 7.67 g (12%) 21.27 g (38%)
  Typical Serving size of 1 fillet (or 159g):
   0.68 mg (5%) 254.4 kcal (13%) 0 g (0%) 12.2 g (19%) 33.82 g (60%)
  Other serving sizes 3 oz (or 85g):
  0.37 mg (2%) 136 kcal (7%) 0 g (0%) 6.52 g (10%) 18.08 g (32%)
25. Fish, salmon, sockeye, raw – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.42 mg (3%) 142 kcal (7%) 0 g (0%) 5.61 g (9%) 21.31 g (38%)
  Typical Serving size of 1 oz and boneless (or 28.35g):
   0.12 mg (1%) 40.26 kcal (2%) 0 g (0%) 1.59 g (2%) 6.04 g (11%)
  Other serving sizes .5 fillet (or 198g):
  0.83 mg (6%) 281.16 kcal (14%) 0 g (0%) 11.11 g (17%) 42.19 g (75%)
  Other serving sizes 3 oz (or 85g):
  0.36 mg (2%) 120.7 kcal (6%) 0 g (0%) 4.77 g (7%) 18.11 g (32%)
26. Fish, salmon, coho, wild, raw – Zinc
  Nutritional Value : 16 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.41 mg (3%) 146 kcal (7%) 0 g (0%) 5.93 g (9%) 21.62 g (39%)
  Typical Serving size of .5 fillet (or 198g):
   0.81 mg (5%) 289.08 kcal (14%) 0 g (0%) 11.74 g (18%) 42.81 g (76%)
  Other serving sizes 3 oz (or 85g):
  0.35 mg (2%) 124.1 kcal (6%) 0 g (0%) 5.04 g (8%) 18.38 g (33%)
27. Fish, salmon, pink, raw – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.39 mg (3%) 127 kcal (6%) 0 g (0%) 4.4 g (7%) 20.5 g (37%)
  Typical Serving size of .5 fillet (or 159g):
   0.62 mg (4%) 201.93 kcal (10%) 0 g (0%) 7 g (11%) 32.6 g (58%)
  Other serving sizes 3 oz (or 85g):
  0.33 mg (2%) 107.95 kcal (5%) 0 g (0%) 3.74 g (6%) 17.43 g (31%)
28. Fish, salmon, Atlantic, farmed, raw – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.36 mg (2%) 208 kcal (10%) 0 g (0%) 13.42 g (21%) 20.42 g (36%)
  Typical Serving size of .5 fillet (or 198g):
   0.71 mg (5%) 411.84 kcal (21%) 0 g (0%) 26.57 g (41%) 40.43 g (72%)
  Other serving sizes 3 oz (or 85g):
  0.31 mg (2%) 176.8 kcal (9%) 0 g (0%) 11.41 g (18%) 17.36 g (31%)
29. Fish, salmon, chinook, smoked – Zinc
  Nutritional Value : 15 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.31 mg (2%) 117 kcal (6%) 0 g (0%) 4.32 g (7%) 18.28 g (33%)
  Typical Serving size of 1 cup and cooked (or 136g):
   0.42 mg (3%) 159.12 kcal (8%) 0 g (0%) 5.88 g (9%) 24.86 g (44%)
  Other serving sizes 1 oz and boneless (or 28.35g):
  0.09 mg (1%) 33.17 kcal (2%) 0 g (0%) 1.22 g (2%) 5.18 g (9%)
  Other serving sizes 1 cubic inch and boneless (or 17g):
  0.05 mg (0%) 19.89 kcal (1%) 0 g (0%) 0.73 g (1%) 3.11 g (6%)
  Other serving sizes 3 oz (or 85g):
  0.26 mg (2%) 99.45 kcal (5%) 0 g (0%) 3.67 g (6%) 15.54 g (28%)
30. Fish, salmon, chinook, smoked, (lox), regular – Zinc
  Nutritional Value : 13 / 100     food group – Finfish and Shellfish Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.31 mg (2%) 117 kcal (6%) 0 g (0%) 4.32 g (7%) 18.28 g (33%)
  Typical Serving size of 1 oz (or 28.35g):
   0.09 mg (1%) 33.17 kcal (2%) 0 g (0%) 1.22 g (2%) 5.18 g (9%)

zinc and Nutritional Values – Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito

Salmon vs Beef – Health impact and Nutrition Comparison

Introduction

Salmon and steak are two of the most popular choices for dinner at restaurants. Besides taste and origin, they also have many differences in their nutritional compositions and impacts on health. In this article, we will talk about that and much more.

Classification

Salmon classifies as part of the oily fish species, that are known for containing a high level of oils and, therefore, fat-soluble vitamins and omega-3 fatty acids.

Beef, commonly referred to as just steak, is the meat from the skeletal muscles of cattle, that is cows or bulls. 

Stake is classified as red meat, whereas fish is considered to be white meat.

Appearance

Salmon and beef are distinctly different from each other by their appearances. Salmon usually has a red or orange hue when raw, which loses its colour as it gets cooked, becoming closer to shades of pink or white. Salmon meat also has visible wavy white lines, called marbling. These lines can appear to be stronger or barely visible, depending on whether the fish was farm raised or wild caught.

Raw beef, on the other hand, has a bright red colour that gets darker when exposed to oxygen. Beef also has marbling, however, it looks irregular and less orderly compared to salmon. The marbling in beef depends on the cattle, as well as which part of it the meat is from. 

Taste and Use

Salmon, being high in fats, tastes rich and oily, whereas steak has a more tender and juicy flavor. 

Both salmon and beef can be used in similar ways in the kitchen: grilled, broiled, stir-fried and more. 

Beef is arguably more versatile in use. One of the most popular dishes from beef is beef steak or just steak, others include roast beef, burgers, beef stroganoff, casserole and shepherd’s pie. Salmon can also be eaten as a steak or burger. Most often it is fried, grilled or broiled and consumed with flavourings and sauce.

Varieties

Several species of fish are combined in the term salmon. The six major species of salmon include the Atlantic, King (Chinook), Sockeye (Red), Coho (Silver), Pink (Humpback) and Chum (Dog, Silverbrite). Depending on the species, the taste and nutrition may differ. The King salmon is the biggest among them, also containing the highest percentage of fat. In contrast, Chum contains the lowest amount of fat. The different types have similar contents of protein.

You can also find a difference in salmons depending on whether they were wild caught or farm raised. Farm raised salmon may be higher in certain toxins, contaminants and antibiotics compared to wild caught salmon. 

There are different varieties of beef based on the cut of the animal. The popular cuts of beef are the chuck (shoulder), brisket (breast), plate (belly), rib, shank (leg), flank (abdominal muscles), loin (back, above the abdomen) and the round (back, above the legs). These varieties can differ in texture, nutrition and taste. 

Based on the level of marbling and maturity, beef is divided into eight grades. The top three grades for beef are Prime, Choice and Select

Nutrition

For this article, we are using the nutritional information about the wild Atlantic salmon and ground beef with 85% lean meat.

Macronutrients and Calories

Beef is more dense in nutrients, as it consists of 58% water, whereas salmon consists of 69%.

Calories

Beef is higher in most macronutrients and is, therefore, much higher in calories, compared to salmon. A 100g serving of salmon contains 142 calories, whilst the same amount of beef has 250 calories.

Protein and Fats

Beef is also considerably higher in both protein and fats.

Beef and salmon are abundant in protein. Both of these meats contain high levels of all essential amino acids. Even though beef is richer in overall proteins, salmon contains greater amounts of these essential amino acids.

Beef contains almost three times the amount of fat that salmon does. Naturally, beef is also higher in cholesterol.

Salmon fat is considered to be healthier, as the predominant type of fat found in it are the polyunsaturated fatty acids, followed by monounsaturated fats. Among those polyunsaturated fats, salmon is rich in omega-3 fatty acids. It is an essential fat with numerous health beneficial properties.

Beef fat, on the other hand, consists mainly of saturated and monounsaturated fatty acids, containing low amounts of polyunsaturated fat.

Carbohydrates

Both salmon and beef, as most other meats, contain no carbohydrates.

Vitamins

Salmon is undoubtedly the winner in this category, being richer in almost all the vitamins. These include vitamin A, vitamin E and all the B vitamins. Salmon also contains vitamin D, which beef completely lacks (1).

The only vitamin beef contains more of is vitamin K.

Both of these meats completely lack vitamin C and the folic form of vitamin B9.

Minerals

Salmon and beef are both rich in minerals. Salmon contains higher amounts of potassium, magnesium, selenium, copper and manganese. Salmon is also considerably lower in sodium.

Beef, on the other hand, is richer in iron, calcium, zinc and choline.

Beef and salmon contain similar amounts of phosphorus, with salmon being only slightly higher in it.

Glycemic Index

As salmon and beef do not contain carbohydrates, the glycemic index of these foods is considered to be equal to 0.

Acidity

Many aspects can alter the pH of meat, however, the acceptable pH value for beef falls within the range of 5.3 to 5.7 (2). This shows us that beef is an acidic product. When the pH value of beef starts to get higher, it is an indication of decomposition.

The pH value of salmon is a little higher ranging from 5.4 to 6.5, making salmon slightly acidic (3). 

The potential renal acid load or PRAL is another way of measuring acidity. The PRAL value demonstrates how much acid or base the food produces inside the body.

The PRAL value for beef has been calculated to be 12.6, while the PRAL value for salmon is less than half of that – 5.9. This means beef is a lot more acidic in the organism, compared to salmon.

Weight Loss & Diets

Salmon and beef are highly nutritious foods, also high in calories. Salmon contains less calories compared to beef.

Salmon is the preferred choice between the two on low fat and low calorie diets. Steak and salmon both fit in a low carb or low glycemic index diet.

Unlike beef, salmon can also be consumed on a pescetarian diet.

Despite the high caloric value, a high protein diet, rich in red meat, such as beef, has been studied to help with weight loss and improve body composition (4). However, high meat availability has also been correlated to an increased prevalence of obesity (5), whereas a vegetarian diet has been associated with reduced body weight and lower rates of obesity (6).

An addition of seafood, including both lean or fatty fish, in a balanced energy-restricted diet may boost weight loss (7). Another study has found the supplementation of a protein found in salmon, called hydrolysate, to have a positive effect on body mass index in overweight subjects (8).

Overall, both salmon and beef are high in calories, however, salmon may have certain anti-obesity properties that make it the better choice between the two on weight loss diets. 

Health Impact

Various studies have centered around the correlation between the consumption of seafood and red meat and its negative or positive effects on health. In this part, we will look at some of those studies.

Health Benefits

Cardiovascular Health

The inclusion of lean red meat or partial replacement of carbohydrates with protein in a low saturated fat and low sodium diet has significantly decreased total cholesterol and low density lipoprotein cholesterol levels (9). A similar study showed that high protein diets, with or without red meats, can improve cardiometabolic health (4).

Supplementation of fish products rich in omega-3 fatty acids, such as salmon, during a weight loss program can substantially reduce cardiovascular risk in overweight patients with high blood pressure (10). Overall, omega-3 fatty acids have been found to possess anti-triglyceridemic, antihypertensive, hemostatic, antiarrhythmic, anti-atherogenic, vasodilatator and antithrombotic effects (11). They are also beneficial in the prevention and treatment of heart disease by improving the heart’s structure and function (11).

Diabetes

Research has suggested that a hypocaloric diet with higher protein content from lean red meats can improve risk markers of type 2 diabetes in obese adults (12).

Lean fish consumption has been studied to have an overall beneficial effect on type 2 diabetes  mellitus (13).

Intake of oligopeptide proteins found in salmon skin has significantly reduced fasting blood glucose, expressing antidiabetic activities (14). Salmon skin gelatin has also been studied to enhance insulin secretion and improve glycemic control (15).

Cancer

There is limited suggestive evidence that fish consumption has a correlation with a decreased risk of liver and colorectal cancer (16).

Due to contamination, farmed salmon might lead to an increased risk of cancer. Therefore, individuals concerned with reducing the possibility of cancer may choose wild salmon or farmed salmon with lower contaminant concentrations (17).

Inflammation

Intake of salmon and omega-3 fatty acids has been correlated with lower inflammation levels, due to salmon’s inhibitory properties on pro-inflammatory compounds (18, 19, 20). 

Downsides and Risks

Cardiometabolic Health

In contrast to the potential beneficial effects on heart health, consumption of red and processed meat has been found to lead to an increased risk of cardiometabolic disease and cardiometabolic mortality, as well as all-cause mortality (21).

Substituting processed and unprocessed red meats for high quality plant products, such as legumes, nuts and soy, has been associated with a decreased risk of coronary heart disease (22).

Diabetes

Meat consumption has been consistently associated with an increased diabetes risk, due to its nitrate content and effects on body weight, visceral fat and intracellular lipids (23).

Another study has come to the similar conclusion that the intake of total cholesterol, animal protein and heme iron is significantly associated with a higher risk of type 2 diabetes (24).

A diet moderate to low in meat, preferably unprocessed and lean, is recommended to people with diabetes (25).

There is a potential association between an increased risk of diabetes and the consumption of farmed salmon, as it may contain persistent organic pollutants, that cause insulin resistance and obesity in mice (26).

Cancer

The consumption of red and processed meats has long been associated with an increased risk of cancer. In particular, red meat elevates the risk of nasopharynx, colorectal, lung and pancreas cancer (16), as well as breast and prostate cancer (27). In addition to those, processed meat also increases the chance of esophageal (squamous cell carcinoma) and stomach cancer (non-cardia) (16).

Depending on the preparation methods the cancerogenic effects of meat can change. Both beef and salmon, when cooked in high heat by grilling, broiling or barbecueing can increase the risk of stomach cancer (16).

Inflammation

Unprocessed and total red meat intake has been associated with higher C-reactive protein levels. Reduction of red meat intake could benefit inflammation (28).

Summary

In summary, beef is higher in most macronutrients, including fats, protein and calories. Salmon is richer in all vitamins except for vitamin K. Salmon also contains higher amounts of potassium, magnesium, copper and selenium, whilst beef is higher in iron, calcium, zinc and sodium.

Salmon is the preferred choice for low fat and low calorie weight loss diets. It is also, overall, a healthier choice for people concerned with cardiovascular diseases, diabetes and cancer.

Sources.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/nutrients
  2. https://www.mla.com.au/globalassets/mla-corporate/effect-of-ph-on-beef-eating-quality_sep11.pdf
  3. https://www.webpal.org/SAFE/aaarecovery/2_food_storage/Processing/lacf-phs.htm
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598025/
  5. https://bmcnutr.biomedcentral.com/articles/10.1186/s40795-016-0063-9
  6. https://academic.oup.com/nutritionreviews/article/64/4/175/1911289
  7. https://www.nature.com/articles/0803643
  8. https://www.researchgate.net/publication/297727596
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3238465/
  10. https://academic.oup.com/ajcn/article/70/5/817/4729086
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
  12. https://pubmed.ncbi.nlm.nih.gov/31771921/
  13. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0089845
  14. https://pubmed.ncbi.nlm.nih.gov/20541363/
  15. https://pubmed.ncbi.nlm.nih.gov/25946069/
  16. https://www.wcrf.org/dietandcancer/exposures/meat-fish-dairy
  17. https://academic.oup.com/jn/article/135/11/2639/4669888
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
  19. https://pubmed.ncbi.nlm.nih.gov/20551965/
  20. https://pubmed.ncbi.nlm.nih.gov/19221636/
  21. https://jech.bmj.com/content/73/Suppl_1/A15.1
  22. https://www.acpjournals.org/doi/full/10.7326/M19-0655?journalCode=aim
  23. https://www.bmj.com/content/371/bmj.m4141
  24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942738/
  25. https://care.diabetesjournals.org/content/27/9/2108
  26. https://care.diabetesjournals.org/content/27/9/2108
  27. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0025170
  28. https://pubmed.ncbi.nlm.nih.gov/19221636/

4 Zinc Rich Foods For Healthy Living / Nutrition / Vitamins and Minerals

Eating a diet rich in zinc foods is a necessary part of maintaining your dietary health. Zinc contributes to many aspects of your general health. It contributes to quality of eyesight, taste, smell, hair and skin. It is also linked to the production of testosterone in men and the lessening of PMS symptoms in women. It even boosts the health of pre-natal babies as a necessary component of healthy birth weight.

But, perhaps the most widely known benefits of proper zinc intake is a fortified immune system. Zinc aids in the building of 100 different enzymes, and helps protect the body against sickness and decay. Here are 4 natural food sources that add zinc to your diet.

1. Meats

If you are a meat-eater, you are probably already getting a reasonable amount of zinc in your diet. The meats that transfer the highest concentration of zinc include beef, beef, lamb, pork and salmon. Chicken and turkey are also good sources, particularly the dark meat. Remember to consider portion control when eating meats that also have high levels of cholesterol and fat.

2. Nuts and Seeds

Almonds, peanuts, pine nuts, cashews and sunflower seeds are viable vegetarian options for keeping your zinc levels at a healthy high. Even more so, pumpkin seeds have one of the highest concentrations of zinc available in a non-meat food. All these foods have less fat and cholesterol than many meats. You may need to eat more to abtain equal benefits of animal-based zinc. You may also want to consider taking zinc supplements if your diet is primarily vegetarian.

3. Cereals

Fortified ready-to-eat cereals are an excellent source of zinc. Bran, multi-grain and whole grain cereals especially offer high doses of zinc. Although cereals are a good source, they contain also often phytates, which binds with the zinc in cereals and inhibit absorption. Keep this in mind and don’t count on your breakfast cereal being your only source of daily zinc. Also, don’t choose cereals with sugar levels high enough to negate the health benefits of eating zinc.

4. Shellfish

Shellfish such as crab, lobster, clams and mussels are some of the most powerful natural sources of zinc a person can eat. Six oysters can provide as much as 76 milligrams of zinc at once, nearly seven times the recommended daily allowance. For many, shellfish is not always the easiest food to consume regularly. This might be a good thing. Too much zinc can result in impaired immunity and difficulties with the metabolizing other necessary minerals. Still, an occasional indulgence is a perfectly safe way to boost your zinc intake.

When you hear it said that your body needs vitamins and minerals, one of the most vital minerals is zinc. Zinc is easy to consume in red meats and poultry, but a little more difficult to come by in a vegetarian diet. Whatever source you get you zinc from, make sure you consume enough to keep your body functioning and your immune system strong.

90,000 What is the healthiest fish?

09.02.2017

In Mauritius, studies were conducted, as a result of which scientists found out that people whose diet includes a lot of fish are not prone to aggression. This is because when fish is consumed regularly, chemicals are produced in the human brain that support the nervous system. Therefore, such people feel happier, calmer and think clearly.

Fish is deservedly considered one of the healthiest foods in the human diet.Its meat contains unique fatty and amino acids, as well as a complex of essential vitamins, minerals and a large amount of easily digestible animal proteins. Nutritionists say that a balanced diet should include at least two fish dishes per week, mainly from salmon, trout, herring, anchovy, sardine or mackerel, since these types of fish are rich in omega-3 fatty acids necessary for a person.

However, other types of fish are also very beneficial for the human body.Today we have such a variety of fish available that it is easy to get confused. Taste is only one side of the coin, but each fish dish contains its own unique set of nutrients.

So, which fish to choose? ..

Salmon


Calories:
142 kcal

Proteins:
19.8 g

Fats:
6,3 g

Salmon meat is rich in vitamins B1, B2, C, E, PP, A, potassium, phosphorus, magnesium, chlorine, zinc and other useful elements.It is often used to improve well-being and mood, as well as to prevent cancer and improve the functioning of the cardiovascular system. Salmon helps thin the blood by preventing blood clots and lowering blood pressure. This fish is able to slow down the aging process, improve memory and concentration.

Rainbow trout


Calories:
119 kcal.

Proteins:
20.5 g

Fats:
3.5 g

Rainbow meat contains a large amount of easily digestible protein, while being low in calories. Rainbow trout contains omega-3 fatty acids, important fat-soluble vitamins A, D, E, water-soluble B vitamins, as well as potassium, selenium, zinc, magnesium, iron, sodium and phosphorus. Eating this fish at least once a week can lower cholesterol levels, strengthen blood vessels and nerve tissues, and avoid memory problems in old age.

Pollock


Calories:
92 kcal.

Proteins:
19.4 g

Fats:
0.9 g

Pollock meat contains easily digestible protein, polyunsaturated fats, vitamins K, E, D, B6, B2, B1, PP and A, as well as zinc, selenium, copper, manganese, iron, phosphorus, sodium, magnesium, calcium and potassium.Not only meat is useful, but also the liver of this fish. One serving of pollock will provide 73% of your daily value for selenium, a mineral that can reduce your risk of type 2 diabetes by 24%, according to research from researchers at Harvard.

Som


Calories:
143 kcal

Proteins:
16.8 g

Fats:
8.5 g

Catfish meat contains vitamins B2, E, PP, B1, C, B5, B12, H, B9 and B6; macronutrients: chlorine, potassium, sodium, sulfur, magnesium, phosphorus, calcium; trace elements: nickel, cobalt, fluorine, molybdenum, manganese, copper, iodine, zinc, iron and chromium. The main component of catfish is protein, which is also saturated with essential amino acids.The use of catfish dishes helps to improve the general condition of the body, immunity, skin and hair. With heart disease, poor eyesight, blood cholesterol, the meat of this fish is also included in the diet. According to the results of studies conducted in 2011, this nutrient also protects against a decrease in cognitive functions and, accordingly, the development of dementia.

Tuna


Calories:
101 kcal.

Proteins:
23 g

Fats:
1 g

Tuna meat is very rich in proteins and contains an irreplaceable type of fats, the use of which can significantly reduce the likelihood of cardiovascular diseases. The presence of selenium plays an important role in the maintenance of the liver. Also, tuna meat is distinguished by a high content of vitamins of the B, A, E and PP groups, as well as the presence of all the necessary amino acids and a large amount of micro and macro elements.With the regular appearance of tuna in the diet, an increase in immunity becomes quite noticeable and a decrease in the risk of allergic reactions. In addition, the consumption of tuna will become a fairly effective prevention of cancer.

Sardine


Calories:
169 kcal

Proteins:
20.6 g

Fats:
9.6 g

Sardine is rich in calcium, fluoride, phosphorus, sodium, magnesium and zinc. The meat of this fish contains coenzyme Q10 – an element that stimulates metabolism, as well as antioxidants that neutralize toxins in the body. Vitamins B, A and D in sardine combine a complex of essential elements to improve vision and skin.This fish is recommended to be consumed with bones: 85 g of this fish in calcium content is equal to a cup of skim milk.

Seabass


Calories:
99 kcal.

Proteins:
18 g

Fats:
3 g

Sea bass meat is rich in vitamins A, K, D and E, potassium, iodine, calcium, and phosphorus, which has a beneficial effect on bones, strengthening them.This fish with tender white meat contains about 500 mg of omega-3 fatty acids in one serving, which have an anti-inflammatory effect. Therefore, many experts recommend eating seabass more often for people with any age-related pathologies, suffering from cardiovascular diseases and Alzheimer’s disease.

Herring


Calories:
161 kcal

Proteins:
16,3 g

Fats:
10,7 g

Herring is more easily absorbed by the body and is an excellent source of protein, it also contains a large amount of phosphorus, iodine, calcium, potassium, sodium, magnesium, zinc, fluoride, as well as vitamins B12, PP, A and D. Only 100 grams of this fish contains up to half daily protein intake. According to scientists, the omega-3 fatty acids contained in herring help prevent cardiovascular diseases, reduce the risk of blood clots in the vessels, and also help improve blood flow in the capillaries.There is scientific evidence that eating herring can relieve some of the symptoms of psoriasis and improve vision and brain function. Also, studies have shown that herring increases the content in the body of the so-called “good cholesterol” – high density lipoproteins, which, unlike “bad cholesterol”, significantly reduce the risk of atherosclerosis and cardiovascular diseases.

Salmon


Calories:
140 kcal.

Proteins:
21.6 g

Fats:
6 g

Salmon is a natural source of proteins, antioxidants (chromium, zinc, selenium) and amino acids. It contains vitamins of group B, A, D, E and C. Thanks to this combination of useful substances, the consumption of salmon plays an important role in improving the body’s health, slowing down the oxidation processes, and also serves as an excellent prevention of oncological and cardiovascular diseases.

Pike perch


Caloric content: 84 kcal.

Proteins: 19.2 g

Fat: 0.7 g

There are twenty building protein elements in pike perch meat, eight of which are not synthesized.Pike perch contains a large amount of manganese, phosphorus, molybdenum, iodine, potassium, cobalt, as well as vitamins B, PP, C, E and A. Consuming this fish meat improves blood circulation and skin condition. Pike perch also has a good effect on vision, removes harmful substances, regulates the functions of the thyroid gland and adrenal glands. In addition, pike perch is the first fish suitable for feeding babies from one year old.

Carp


Calories:
112 kcal.

Proteins:
16 g

Fats:
5.3 g

Carp meat is a storehouse of vitamins (B9, B1, E, PP, A, B5, C, B6, B12) and minerals (nickel, cobalt, magnesium, molybdenum, sodium, fluorine, potassium, iron, chromium, phosphorus, manganese, etc. .). As part of the diet, it improves the normalization of metabolism and tidies up the digestive system. Carp, first of all, is indicated for use by people with impaired functioning of the brain and spinal cord.

Sig


Calories:
144 kcal.

Proteins:
19 g

Fats:
7.5 g

Whitefish meat contains vitamin PP, molybdenum, chlorine, nickel, fluorine, chromium, sulfur and zinc.Whitefish carcasses are quite fatty, but unlike an animal, whitefish fat is not harmful to humans, but on the contrary, it is very useful, because it is rather quickly processed in the body.

Bream


Calories:
105 kcal.

Proteins:
17,1 g

Fats:
4.1 g

Bream meat contains many vitamins B1, B2, E and PP, as well as trace elements – iron, calcium, molybdenum, nickel, phosphorus, fluorine, chlorine, chromium and zinc.The consumption of bream is indicated for people who have difficulties with blood vessels, and cholesterol rises above the permissible norm. Regular consumption of this fish also serves as an excellent stroke prevention. In addition, bream is vital for a child’s diet: the developing body reacts sharply to a lack of minerals.

Evgeniya Ivanova

90,000 Where Zinc is Found: A List of Zinc Rich Foods

The trace element zinc ( Zn ) is a common substance in nature and is of great importance for the body.Since zinc is necessary for us in very small quantities, it is referred to as trace elements.

It is present in all cells and participates in numerous biochemical reactions, is part of many enzymes and hormones that are indispensable for growth and development. To see well at dusk, the retina must receive a certain amount of Zn from food. Scientists have found that a diet rich in zinc reduces the risk of developing / developing Age-Related Macular Degeneration (AMD).

A certain amount of zinc is contained in drinking water and in many food products, but it is worth remembering that only ⅕ – part of this trace element is absorbed by the body.

  1. Which foods contain the most zinc?
  2. How is zinc deficiency manifested?
  3. Conclusions
  4. Frequently Asked Questions

Which foods contain the most zinc?

  1. Seafood: oysters, crabs, mussels – eaten raw, fried, canned.On average, 100 grams of these foods contain 6 to 8 daily requirements of zinc. An excess of Zinc is known to make it difficult for the body to absorb Copper and Iron, so eating seafood on a daily basis is not recommended.
  2. Lean beef, pork, beef liver and other offal are also excellent sources of zinc. There are a huge number of recipes for preparing meals from these available products. The high content of protein, fat-soluble vitamins, and other microelements (Copper, Iron) make these products valuable for a balanced diet.
  3. Hazelnuts, almonds, cashews – are an excellent addition to the diet and help the body maintain the level of Zn . Nuts, in different quantities, depending on the type, also contain trace elements calcium, magnesium, potassium, Omega-3 polyunsaturated fatty acids, vegetable protein, fiber and other useful components.
  4. Chicken and turkey fillets have many culinary benefits and are also rich in zinc. These foods are easy to digest, rich in protein, low in calories and are recommended for dieters.
  5. Cheese is an excellent source of this trace mineral, calcium, vitamins B12 and D. Cheese contains protein, essential amino acids, lactic acid bacteria, which are beneficial for general health. You should also remember about some of the properties of cheeses that must be taken into account when building a diet: a high content of fat and salt.
  6. Groats – oat, buckwheat, pearl barley, millet, wheat are traditional breakfasts and improve the functioning of the digestive system, help regulate the immune system, and have many other advantages.
  7. Green leafy vegetables , such as spinach, broccoli, cauliflower, white cabbage, which also provide you with water, fiber, vitamins C, PP, carotenoids, are rich in Zn .
  8. Pumpkin seeds, spices (cardamom, basil), sesame seeds, celery are all excellent sources of trace elements.
  9. Cocoa, dark chocolate – not only rich in zinc, but also containing the valuable antioxidant resveratrol.

How is zinc deficiency manifested?

Currently, zinc deficiency in the body is more often noted than its excess.

With an insufficient intake of Zinc in the body, there may be various malfunctions in the work of the nervous, visual, immune, musculoskeletal, endocrine systems: deterioration of vision at dusk, sleep disturbances, headaches, impaired smell, taste, various skin symptoms, delayed puberty, growth, impaired bone mineralization, increased risk of type 2 diabetes mellitus, etc.

Conclusions:

  1. These products are so different in origin and taste (oysters, beef liver, cheeses, chicken fillets, turkey) However, they are united by the content of a fairly large amount of zinc.
  2. Many plant products are excellent sources of zinc. (oat, buckwheat, pearl barley, millet, wheat groats, nuts, leafy vegetables, cocoa).
  3. A balanced diet that is good for both vision and general health should include both plant and animal products.

Frequently asked questions:

Diet , built mainly on carbohydrates (plant products: cereals, vegetables), taking diuretics can cause zinc deficiency in the body.

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The food we are used to cannot be the cause of excess of zinc , since this trace element is contained in them in safe quantities.

An excess of zinc in the body is currently rare.

Industrial emissions, toxic waste landfills can cause increases in the concentration of zinc in drinking water and reach levels that cause serious health problems such as stomach ulcers, dermatitis, anemia.High levels of zinc can damage the pancreas and disrupt protein metabolism, causing early onset of atherosclerosis.

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The richest source of zinc is considered to be oysters, crabs, mussels and other seafood, which are important components of a balanced diet.

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Fish, poultry, meat and eggs

Among the products of the fish-poultry-meat-eggs group, preference should be given to fish, poultry and lean meat. In the use of meat products such as sausages, sausages and ham, you must observe moderation and pay attention to the amounts of meat, fat and salt indicated on the package.Fish should be eaten at least three times a week. Poultry should be 2/3 of the total servings of meat, red meat should be 1/3 of this amount.

Proteins fish have a good amino acid composition. Fish contains a lot of polyunsaturated fatty acids, especially omega-3 fatty acids, as well as vitamin D. Do not be afraid of oily fish. Fish also contains many other vitamins that the body needs (eg E, B 1 , B 6 , B 12, niacin) and minerals (eg potassium, calcium, phosphorus, selenium, iodine).Caviar and shrimp contain quite a lot of cholesterol.

It is important to pay attention to the salt content of processed seafood: for example, canned fish, salted and smoked fish tend to be high in salt.

Various compounds can accumulate in fish, potentially hazardous to health when consumed in large quantities. To prevent the risk of poisoning with dioxins and similar chlorinated compounds, it is recommended to eat lean and semi-fat fish.

Given the daily portions, meat and poultry can be replaced with fish and fish products, other protein products – for example, eggs – and / or combined with them.

The ratio of amino acids in meat and poultry is favorable for the body, they have enough essential amino acids, a lot of B vitamins, potassium, phosphorus and well-absorbed iron. Meat contains a lot of saturated fatty acids, which should be limited. It is necessary to choose meat without visible fat.

The best ways to cook meat and poultry are stewing and boiling. Prepared meats and poultry products should be consumed in smaller quantities and less frequently, as they are often high in salt and / or fat. The fat in such products is contained in a latent form and is called hidden fat, since it is not visible to the eye, while the fat content in sausages and sausages is on average 20%. Salt in finished meat products can be contained in the amount of 2-3 grams per 100 grams of the product. Therefore, when choosing these products, preference should be given to products with a higher meat content and lower fat and / or salt content.

Liver is an excellent source of iron, vitamins A and B 12 , but it can also contain deposited harmful compounds such as heavy metals. Therefore, eating liver often and in large quantities is not recommended.

Eggs contain highly digestible proteins, incl. essential amino acids, lipids, vitamins and minerals. The body assimilates a soft-boiled egg better than a hard-boiled one.

Salmon – description, benefits and harms, calorie content, cooking methods.

Salmon is a fish of the salmon family. The delicate pink meat of the fish is called salmon. Salmon is considered an oily fish. Salmon are divided into two large groups: Atlantic (salmon, sesame) and Pacific (Far Eastern). Salmon is sold fresh, salted, smoked. Fresh salmon caviar is especially appreciated; salmon makes a delicious pate. Salmon is served as a separate appetizer in slices, sandwiches are made with it, and added to salads. Soups are made from salmon. It is baked whole, stuffed with herbs.

History

People began to catch and eat salmon almost immediately, as the first coastal settlements appeared. The tools for catching salmon at that time were quite primitive, but, judging by the finds of archaeologists, fish was one of the main food products in these settlements. On the coasts of Australia, Scotland and Europe, salmon have been popular since around the Middle Ages. In the summer, it was smoked and dried to prepare more tasty meat for the winter.

Useful properties

Salmon is high in protein and “healthy” fat (that is, unsaturated acids that have a positive effect on blood fat). The fat in salmon thins the blood like aspirin and protects the arteries.

It is enough to eat about 100 gr. salmon meat so that the body receives the daily value of vitamin D and half the amount of B12. In addition to these vitamins, it also contains vitamins A, B1, B2, C, E and PP.Salmon meat contains a lot of potassium, zinc, molybdenum, phosphorus, chromium, fluorine, iron, magnesium.

Application

Salmon meat in cooking is used raw, pickled and smoked, as well as in the form of canned food and preserves. It is used to prepare soups, pies, kebabs, pancakes, toasts, casseroles, soufflés, pates, mousses, salads and sushi. The most traditional dish of this meat is grilled salmon, but it can also be boiled and stewed. If salmon meat is pre-marinated with spices and herbs, then original festive dishes are obtained on its basis.For example, in many fish restaurants, salmon baked in puff pastry with vegetables and shrimps is very popular.

10 products for immunity, good vision and healthy skin

Zinc is an important trace element that affects both individual functions and the body as a whole. Zinc is involved in wound healing, DNA and hemoglobin formation. In this article, we will explain why zinc is needed and which foods contain the most zinc.

Zinc and Health – What You Need to Know

Zinc affects many vital functions of the body, namely vision, immunity, skin health and much more.So what and how does zinc affect?

Vitamin A is needed for good vision, and zinc is needed for vitamin A to be absorbed normally. A diet rich in zinc improves the quality of night vision. In addition, zinc reduces the likelihood of age-related macular degeneration, which leads to loss of vision.

  • Resistance to colds

Zinc affects the functioning of T cells, as well as the self-reproduction of DNA, which directly affects the state of the immune system.Simply put, people who are deficient in zinc are more likely to get colds.

Like most vitamins and minerals, zinc affects not only the internal state, but also the appearance. Zinc is essential for the healing of wounds and cuts. In addition, zinc supports the health of the digestive tract, which affects the condition of the skin.

According to some studies, zinc affects the condition of the prostate gland and is necessary for the prevention of prostate cancer.In addition, zinc affects male reproductive functions.

Zinc deficiency symptoms

Symptoms of zinc deficiency include frequent colds, leaky gut syndrome, persistent diarrhea, poor vision, infertility, thinning hair, stunted growth in children, and slow wound healing.

The RDA for zinc in the diet is 11 mg for men and 8 mg for women.

People who are at risk of zinc deficiency: vegetarians, pregnant women, people with digestive problems, people who abuse alcohol.

Top 10 High Zinc Products

1. Seafood

100 grams of cooked oysters contains 78.6 mg of zinc (that is, more than 5 daily allowances). Also, zinc is found in lobster and crab meat. Since these foods are very high in zinc, it is not recommended to eat them too often.

2. Meat

If you love meat, you are less likely to be deficient in zinc than vegetarians.Most zinc is found in beef, lamb, pork, chicken and turkey. For example, 100 grams of beef contains 12.3 mg of zinc.

3. Wheatgrass

Wheatgrass is an excellent source of zinc suitable for vegetarians (in 100 grams – 16.7 mg of zinc). If you’re not sure what to cook with wheatgrass, try adding them to salads.

4. Spinach

Spinach is a leading product in the content of vitamins and minerals.It contains vitamins A, E, K, as well as calcium, iron, magnesium and potassium. 100 grams of spinach contains 0.8 mg of zinc.

5. Seeds

100 grams of pumpkin seeds contains 10.3 mg of zinc. In addition, zinc is found in sesame seeds, sunflower seeds, Spanish sage and flax seeds.

6. Nuts

Nuts are also considered a good source of zinc. In particular, cashews contain the most zinc – 5.6 mg per 100 grams. Other types of nuts that contain zinc include pine nuts, pecans, almonds, walnuts, peanuts, and hazelnuts.

7. Cocoa and chocolate

Cocoa and chocolate are not only tasty, but also healthy. 100 grams of cocoa powder contains 6.8 mg of zinc, and 100 grams of dark unsweetened chocolate contains 9.6 mg. It turns out that the habit of pampering yourself with chocolate has health benefits! Read about how to make cocoa in our article “Why hot cocoa with milk is useful and how to make it – 5 recipes.”

8. Vegetables, legumes and mushrooms

Certain types of vegetables and legumes are also sources of zinc.These are soybeans, peas, lima beans, green beans, Brussels sprouts and asparagus, beets, potatoes and pumpkin. Zinc is also contained in some types of mushrooms, such as morel, portobello (champignon variety), oyster mushroom, etc.

9. Dairy and fermented milk products

Good sources of zinc are yogurt and kefir. Depending on the fat content and manufacturer, a cup of yogurt or kefir can contain about 2 mg of zinc. In addition, both yogurt and kefir are rich in probiotics, which are beneficial for the health of the intestines and the body as a whole.Also, zinc is found in cheddar and mozzarella (about 3 mg in 100 grams of cheese).

10. Fruit

Zinc is not found in all fruits and in not very large quantities. Sources of zinc are avocados, pomegranates, berries (blackberries, raspberries, logan berries), dates.

Silver carp – tasty and healthy fish

Silver carp – tasty and healthy fish

In September this year, CJSC Miussky Liman began to catch marketable fish (silver carp, grass carp, carp), state inspectors of the Taganrog Inspectorate of the Nizhnedonsky Department of Fisheries Protection of the Russian Federal Agency for Fishery carry out constant control over fishing at CJSC Miussky Liman.


general information

Silver carp (common silver carp or silver carp) is a large schooling pelagic fish from the Carp family. It lives in the Amur basin, for example, in China the silver carp is called “water goat” because, like these animals, it “grazes” on underwater “meadows” of algae. This species is widely acclimatized in the European part of Russia, in Central Asia and in Ukraine.

Silver carp reaches a length of about 1 m and a weight of 40 kg, but there are individual specimens – real giants! In 2008, a silver carp weighing 102 kg was caught in the Pechenezhsky reservoir.Imagine such a “fish”!

However, this “monster” is not only extremely useful for water bodies, but is also a tasty and healthy product.


Useful properties of silver carp

Silver carp meat is a source of easily digestible protein with a balanced amino acid composition and polyunsaturated omega-3 and omega-6 fatty acids, which, when regularly supplied to the human body, have a preventive effect not only against cardiovascular diseases, but also oncological diseases, and also improve the condition in atherosclerosis, normalize the work of the central and peripheral nervous system.Silver carp is also useful for hypertension, gout, diabetes mellitus and rheumatism. It is recommended even for dietary and medical nutrition, it is allowed for diseases of the gastrointestinal tract.

Silver carp dishes reduce blood cholesterol levels, contain vitamins B, A, E and C.
Mineral substances of the product, in particular sulfur, phosphorus, iron and zinc, contribute to the active synthesis of hemoglobin, improve carbohydrate metabolism, have a pronounced antioxidant effect and activate the growth of hair and nails, and the renewal of skin cells.

Silver carp dishes are considered dietary. Its meat is easily digested, easily absorbed by the body. Therefore, fish can be used for therapeutic nutrition for certain diseases of the gastrointestinal tract, for example, for chronic gastritis, with low acidity.

It is recommended as a dietary food product, especially for people at risk for cardiovascular diseases. It is recommended, first of all, because of the highest content in silver carp fat (up to 20%) of vital omega-3 acids.The main natural producer of these essential nutrients are planktonic organisms that live in both sea and fresh water. German scientists in a clinical setting confirmed the therapeutic and prophylactic effect of eating silver carp meat in the prevention and treatment of cardiovascular diseases. With the inclusion of silver carp meat in the daily therapeutic diet for hypertensive patients after two weeks of consumption, a decrease in blood pressure was achieved in patients from 150/95 to 135/85 mm.


And some more information about the benefits of fish

What do you like more: meat or fish? Both of these products serve as valuable sources of protein in the human diet. And their use should be regular, because proteins do not accumulate in the body.
According to modern nutritionists, it is preferable for a person to eat fish rather than animal meat. And that’s why:

1. Fish protein is better absorbed, 93-98%, while meat protein is only 87-89%.
2. Fish is digested faster, in just 2-3 hours. But the meat will make your stomach work for 5 hours.

3. Fish contains less fat. And unlike animal oil, fish oil is healthy. It contains vitamins A and D, as well as useful and preventing the development of atherosclerosis unsaturated fatty acids – well-known omega-3 and omega-6.

4. Fish has fewer calories than meat. Representatives of the cod family (cod, pollock, burbot, haddock) are among the lowest in calories.In 100g of such fish, only 70 kcal. For comparison, in 100g of beef 220 kcal, in 100g of lean pork – 360 kcal, and in 100g of fatty pork – 500 kcal.
5. Fish has less cholesterol. Only 20-30 mg per 100 g of product. In meat, for example, it contains 100 mg, and in butter 200 mg.

6. There are many vitamins in fish, among them vitamins of group B, A, D, C, E, H, PP.

7. Fish contains a large amount of macro and microelements: potassium, magnesium, phosphorus, sulfur, chlorine, sodium, iron, copper, zinc, cobalt.
8. Before death, animals release into the blood a large amount of stress hormones, which remain in the meat. And the fish doesn’t.

9. During the cooking process, the fish loses less liquid, so the dishes from it are more tender and pleasant for the stomach.

10. Finally, regular consumption of fish is one of the factors that prolong life and preserve health.

The choice is yours, eat to your health!

Lower Don Department of State Control, Supervision and Protection of VBR

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90,000 Is it healthy to eat frozen vegetables, meat and fish?

Is it healthy to eat frozen vegetables, meat and fish?

Let’s start with the fact that all frozen food is subjected to the so-called deep freeze – this is when suddenly and immediately. With this technology, most of the beneficial properties are preserved: proteins, carbohydrates, trace elements remain practically in their original integrity. With vitamins, the situation in this case is a little worse, but not just “horror-horror”.However, let’s talk about everything in order …

Vegetables and fruits

Vegetables suffer the most during deep freezing. Vitamin C is almost instantly destroyed in them. Actually, it is the only vitamin that they contain. Yes, almost all vegetables contain only one vitamin, despite the general opinion that vegetables have a huge amount of them. No, he is all alone and then – immediately dies. Meanwhile, vegetables and fruits do not cease to be useful at the same time. Indeed, in addition to vitamins, there are also microelements: selenium, zinc, magnesium, potassium.