Which vegetables contain the highest levels of zinc. How can you grow zinc-rich vegetables in your garden. What are the health benefits of consuming zinc from plant-based sources. How much zinc do different vegetables provide per serving.

Understanding Zinc: An Essential Nutrient for Human Health

Zinc is a vital mineral that plays a crucial role in numerous bodily functions. As an essential nutrient, our bodies cannot produce zinc on their own, making it necessary to obtain it through our diet. But why exactly is zinc so important for our health?

The Role of Zinc in the Human Body

Zinc is involved in various physiological processes, including:

• Supporting immune function
• Aiding in wound healing
• Facilitating DNA and protein synthesis
• Promoting cell division
• Supporting growth and development
• Maintaining skin integrity
• Enhancing our sense of taste and smell

Given its importance, it’s crucial to ensure we’re getting enough zinc in our daily diet. The recommended daily allowance for healthy adults varies:

• Adult males (19-50 years): 11 milligrams
• Adult females (19-50 years): 8 milligrams
• Pregnant women: 11 milligrams

Vegetables as a Source of Zinc: A Gardener’s Guide

While animal-based foods are often touted as the primary sources of zinc, vegetables can also provide significant amounts of this essential mineral. For vegetarians, vegans, or those looking to diversify their zinc intake, growing zinc-rich vegetables in your garden can be an excellent solution.

The Advantages of Plant-Based Zinc Sources

Many plant-based zinc sources, particularly vegetables and fungi, have an advantage over grains and legumes. Why? Grains and legumes contain compounds called phytates, which can decrease zinc bioavailability. Most garden vegetables and fungi, on the other hand, do not contain phytates, making them excellent sources of readily absorbable zinc.

Top 10 Zinc-Rich Vegetables to Grow in Your Garden

Let’s explore the top vegetables that can help boost your zinc intake, along with tips on how to grow them in your garden.

1. Pumpkin Seeds: A Zinc Powerhouse

Pumpkin seeds are an exceptional source of zinc, offering 2.2 milligrams per one-ounce serving. This amounts to over 25% of the daily value for men and 20% for women. How can you grow pumpkins for their zinc-rich seeds?

Consider planting the ‘Jack-O-Lantern’ variety, which is ideal for both carving and cooking. To grow pumpkins successfully:

• Choose a sunny spot with well-draining soil
• Plant seeds after the last frost date in your area
• Space plants about 4-8 feet apart
• Water regularly and fertilize monthly
• Harvest when the pumpkin’s skin is hard and the stem begins to dry

2. Shiitake Mushrooms: Fungi Full of Zinc

Shiitake mushrooms are an excellent source of zinc, providing 1 milligram per half-cup of cooked mushrooms. How can you grow these nutritious fungi at home?

Growing shiitake mushrooms is easier than you might think:

• Purchase a starter kit for beginners
• Choose a cool, dark place for cultivation
• Maintain proper humidity levels
• Harvest when the caps are fully open but before they flatten out

3. Spinach: The Leafy Green Zinc Machine

Spinach is not only rich in iron but also provides a significant amount of zinc. A half-cup of cooked spinach offers 0.7 milligrams of zinc. How can you grow this nutritious leafy green in your garden?

Try the ‘Bloomsdale Long Standing’ variety for large, flavorful leaves. To grow spinach successfully:

• Plant in early spring or fall for cooler temperatures
• Choose a spot with partial shade
• Keep soil consistently moist
• Harvest outer leaves as needed, allowing the plant to continue growing

4. Peas: Sweet and Zinc-Rich

Green peas are not only delicious but also provide 0.5 milligrams of zinc per half-cup serving. How can you incorporate peas into your garden?

Growing peas is relatively simple:

• Plant in early spring as soon as the soil can be worked
• Provide support for climbing varieties
• Water regularly but avoid overwatering
• Harvest when pods are plump but still bright green

Maximizing Zinc Absorption from Plant-Based Sources

While including zinc-rich vegetables in your diet is crucial, it’s equally important to ensure optimal absorption of this mineral. How can you enhance zinc absorption from plant-based sources?

Strategies for Improved Zinc Bioavailability

• Combine zinc-rich foods with vitamin C sources to enhance absorption
• Soak, sprout, or ferment grains and legumes to reduce phytate content
• Include protein-rich foods in your meals, as protein aids zinc absorption
• Avoid consuming high-calcium foods with zinc-rich meals, as calcium can interfere with zinc absorption

The Role of Zinc in Immune Function and Cold Prevention

Zinc is often associated with immune support and cold prevention. While research is ongoing, some studies suggest that zinc may help reduce the duration and severity of common cold symptoms when taken at the onset of illness. How does zinc potentially combat the common cold?

Zinc may work by binding to the cold virus before it can attach to our cells, potentially inhibiting its replication. However, it’s important to note that while zinc supplements are sometimes used for this purpose, obtaining zinc from food sources is generally sufficient for maintaining overall health and immune function in healthy individuals.

Addressing Zinc Deficiency Through Diet

Zinc deficiency can lead to various health issues, including impaired immune function, delayed wound healing, and taste abnormalities. How can you ensure you’re getting enough zinc through your diet?

Signs of Zinc Deficiency

• Weakened immune system
• Slow wound healing
• Loss of appetite
• Hair loss
• Changes in taste or smell

If you suspect a zinc deficiency, it’s important to consult with a healthcare professional. They may recommend dietary changes or supplements if necessary. However, for most healthy individuals, a balanced diet that includes zinc-rich vegetables and other plant-based sources can provide adequate zinc intake.

Beyond Vegetables: Other Plant-Based Zinc Sources

While vegetables are excellent sources of zinc, there are other plant-based foods that can contribute to your daily zinc intake. What are some additional sources of zinc for those following a plant-based diet?

Additional Plant-Based Zinc Sources

• Nuts: Cashews, almonds, and pine nuts are good sources of zinc
• Seeds: In addition to pumpkin seeds, sesame and hemp seeds are zinc-rich
• Legumes: Chickpeas, lentils, and beans provide zinc along with protein and fiber
• Whole grains: Oats, quinoa, and wheat germ contain zinc, though absorption may be limited due to phytates

Incorporating a variety of these foods into your diet, along with zinc-rich vegetables, can help ensure adequate zinc intake for those following a plant-based lifestyle.

Zinc-Rich Vegetable Recipes for Optimal Nutrition

Now that we’ve explored the top zinc-rich vegetables, let’s look at some delicious ways to incorporate them into your diet. How can you create meals that maximize zinc intake while tantalizing your taste buds?

Zinc-Boosting Recipe Ideas

1. Roasted Pumpkin Seed and Spinach Salad: Combine fresh spinach leaves with roasted pumpkin seeds, sliced apples, and a light vinaigrette for a zinc-packed starter.
2. Shiitake Mushroom Stir-Fry: Sauté shiitake mushrooms with snap peas, bell peppers, and your choice of protein for a quick and nutritious meal.
3. Creamy Pea and Spinach Soup: Blend cooked peas and spinach with vegetable broth and a touch of cream for a smooth, zinc-rich soup.
4. Pumpkin Seed Pesto Pasta: Create a unique pesto by blending pumpkin seeds, basil, garlic, and olive oil, then toss with whole grain pasta.

These recipes not only provide a good amount of zinc but also offer a variety of flavors and textures to keep your meals interesting and enjoyable.

Sustainable Gardening Practices for Zinc-Rich Vegetables

Growing zinc-rich vegetables in your garden not only provides nutritional benefits but also allows you to engage in sustainable gardening practices. How can you ensure your zinc-rich vegetable garden is environmentally friendly?

Tips for Eco-Friendly Vegetable Gardening

• Practice crop rotation to maintain soil health and prevent pest buildup
• Use companion planting to naturally deter pests and improve plant growth
• Implement water-saving techniques like mulching and drip irrigation
• Create your own compost to recycle kitchen waste and nourish your soil
• Choose organic pest control methods to protect beneficial insects and soil microorganisms

By adopting these practices, you can create a thriving, sustainable garden that provides you with a steady supply of zinc-rich vegetables while minimizing your environmental impact.

The Future of Zinc-Rich Vegetable Cultivation

As our understanding of nutrition and sustainable agriculture continues to evolve, what does the future hold for zinc-rich vegetable cultivation? Several exciting developments are on the horizon:

Emerging Trends in Zinc-Rich Vegetable Production

• Biofortification: Scientists are developing crop varieties with naturally higher zinc content through selective breeding and genetic modification.
• Vertical Farming: This innovative approach allows for year-round production of zinc-rich vegetables in urban environments, potentially increasing access to these nutritious foods.
• Precision Agriculture: Advanced technologies are being used to optimize soil conditions and nutrient levels, potentially enhancing the zinc content of crops.
• Climate-Resilient Varieties: Researchers are working on developing zinc-rich vegetable varieties that can thrive in changing climate conditions.

These advancements hold the promise of making zinc-rich vegetables more widely available and potentially even more nutritious in the future.

In conclusion, incorporating zinc-rich vegetables into your diet and garden can significantly contribute to your overall health and well-being. By understanding the importance of zinc, choosing the right vegetables to grow, and implementing sustainable gardening practices, you can ensure a steady supply of this essential mineral while also benefiting the environment. Whether you’re a seasoned gardener or just starting out, growing zinc-rich vegetables is a rewarding way to take control of your nutrition and connect with nature.

Vegetables That Are High in Zinc

May 5, 2021November 12, 2020 by Tori Vallana, RD, LDN

Eating your veggies comes with a host of benefits, and homegrown produce serves as a valuable source of essential vitamins and minerals – like zinc.

This mineral may come to mind most commonly when you’re trying to fight off a cold, but what is its role in our bodies beyond immune support, and how can we get more of it from our home vegetable gardens?

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Here’s what we’ll cover:

What You’ll Learn

• What Is Zinc?
• How It Functions
• Vegetable Sources of Zinc

What Is Zinc?

Zinc is a mineral, a slightly brittle metal that you might find in nature, and an essential nutrient.

What does this mean? Since our bodies cannot make it, and we need it for several important functions, it is essential for us to obtain it through our diets.

The recommended daily allowance for healthy adult males aged 19 to 50 is 11 milligrams, or 8 milligrams for healthy adult females. Pregnant women have a slightly higher need at 11 milligrams per day.

How It Functions

Our bodies cannot store zinc, so hitting the required level daily is important. It helps to support our immune systems, and aids in wound healing, DNA synthesis, protein synthesis, and cell division.

It also helps with growth and development, especially during pregnancy, childhood, and adolescence. Additionally, it plays a role in maintaining skin integrity and our sense of taste and smell.

Some individuals may take zinc supplements or other products that are high in zinc at the start of a cold.

While the effectiveness of this has not been proven definitively, it may help to reduce the length and intensity of a cold if taken at the very first sign of symptoms. Zinc does this by binding with the cold virus before it attaches to our cells.

Supplements can help with fighting colds or addressing deficiencies, but food sources will do the trick for the average healthy individual.

The main sources of zinc in many people’s diets are meat and poultry, and shellfish serves as a top source as well, but fresh vegetables, nuts, seeds, legumes, and even fungi can provide a significant amount of this mineral.

These sources are especially important for those following a vegetarian or vegan diet.

Homegrown Sources of Zinc

Plant-based sources include whole grains, legumes, some seeds, fungi, and certain veggies.

Grains and legumes contain phytates. These are compounds that, when combined with zinc, decrease its bioavailability. This means it is more difficult for the body to absorb.

Fortunately, most garden vegetables and fungi do not contain phytates, making them a beneficial option.

Here are my top homegrown sources of zinc, listed from highest to lowest amount per serving:

1.

Pumpkin Seeds

A one-ounce serving of pumpkin seeds offers 2.2 milligrams of zinc, over 25 percent of the daily value for men, and 20 percent for women.

You can learn more about the health benefits of pumpkin seeds here.

When it comes to selecting a type of pumpkin to grow, I personally like the classic ‘Jack-O-Lantern.’

‘Jack-O-Lantern’ Pumpkin

It is a great choice for both carving and cooking, and provides plenty of seeds that you can scoop and save for snacking.

Seeds to grow your own are available from Burpee.

And you can learn how to grow pumpkins in our guide.

2. Shiitake Mushrooms

Many types of mushrooms contain some amount of the mineral, but the shiitake variety is on the higher end. One half cup of cooked, diced mushrooms will provide 1 milligram of zinc.

Growing your own mushrooms is a fitting option if they are a regular part of your diet, or to get kids excited about eating fungi.

Shiitake Mushrooms

Purchasing a starter kit gives you everything you need to get going.

Check out this one from 2funguys, available via Amazon or read our full review of the best fungi-growing kits.

3. Spinach

This leafy green is a powerhouse of nutrition, and it contains a plethora of vitamins and minerals. One half cup of cooked spinach offers 0.7 milligrams of zinc.

If you’re choosing raw spinach to make a salad or add to a sandwich, you will need a much larger volume to get the same mineral payout. Spinach condenses significantly when it’s cooked.

‘Bloomsdale Long Standing’ Spinach

When choosing a variety to grow in your garden, I like ‘Bloomsdale Long Standing.’ It yields large, dark green leaves that are full of flavor.

Seeds are available in a variety of packet sizes from Eden Brothers.

Don’t forget to read our growing guide for the best spinach harvests!

4.

Peas

Sweet green peas were a dinnertime staple at my house growing up. A half cup gives us 0.5 milligrams of the mighty mineral, a helpful contribution to your daily total.

Growing your own peas can be super simple. If you love a sweeter flavor, or maybe if you have some picky eaters in these house, try growing these ‘Garden Sweet’ peas.

‘Garden Sweet’ Peas

They taste more sugary than other peas, but still contain all of those precious nutrients.

Seeds are available from Burpee.

Mineral Magic

Sources of this vital nutrient can be found all throughout the garden, and growing your own vegetables and fruits can be one of the most cost effective and rewarding ways to obtain your necessary vitamins and minerals.

Let me know how you will be adding these veggie sources of zinc to your garden in the comments below. And feel free to share your tips!

If you’re interested in learning more about the nutrients in homegrown vegetables, take a look at these articles next:

• What Vegetables Are High in Iron?
• Which Vegetables Are the Best Sources of Calcium?
• Get Your Daily Dose of B Vitamins with These Homegrown Vegetables

© Ask the Experts, LLC. ALL RIGHTS RESERVED. See our TOS for more details. Product photos via 2Funguys, Burpee, and Eden Brothers. Uncredited photos: Shutterstock. With additional writing and editing by Allison Sidhu.

The contents of this article have been reviewed and verified by a registered dietitian for informational purposes only. This article should not be construed as personalized or professional medical advice. Gardener’s Path and Ask the Experts, LLC assume no liability for the use or misuse of the material presented above. Always consult with a medical professional before changing your diet, or using supplements or manufactured or natural medications.

Tori Vallana is a registered dietitian with a passion for making food and nutrition simple. She holds an associate’s degree in baking and pastry arts as well as a bachelor’s degree in nutrition and dietetics. Tori loves perusing her local farmers market to find high-quality produce and encourages her patients to do the same!

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10 Best Foods That Are High in Zinc: Meat, Chocolate, and More

The mineral zinc helps maintain your immune system and plays a vital role in many other aspects of your health. Discover great sources of zinc, from meat to dairy to dark chocolate.

The mineral zinc is essential for good health.

It’s required for the functions of over 300 enzymes and is involved in many important processes in your body (1).

It metabolizes nutrients, maintains your immune system, and grows and repairs body tissues.

Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements.

Men 19 years and older should aim for 11 milligrams (mg) of zinc daily, while women in this age group need 8 mg. If you’re pregnant, you’ll need 11 mg per day. If you’re breastfeeding or chestfeeding, you’ll need 12 mg (2).

Some people are at risk of zinc deficiency, including (2, 3):

• children
• older adults
• pregnant people
• people who are breastfeeding or chestfeeding

A nutrient-dense, balanced diet that includes zinc-rich foods should satisfy most people’s needs.

Here are 10 of the best sources of zinc.

1. Meat

Meat is an excellent source of zinc.

Red meat is a particularly great source, but ample amounts are found in all kinds of meat, including beef, lamb, and pork.

In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.79 mg of zinc, which is 43.5% of the Daily Value (DV) for men and 59.9% of the DV for women (4).

One serving also provides 176 calories, 20 grams of protein, and 10 grams of fat. Plus, it’s a great source of many other important nutrients, like iron, B vitamins, and creatine (4).

It’s worth noting that eating large amounts of red meat, especially processed meat, has been linked to an increased risk of heart disease and some cancers (5, 6).

However, if you keep your intake of processed meats to a minimum and consume unprocessed red meats as part of a diet rich in fruits, vegetables, and fiber, this probably isn’t something you need to worry about.

Summary

Meat is an excellent source of zinc. A 100-gram serving of raw ground beef provides 43.5%–59.9% of the Daily Value (DV).

2. Shellfish

Shellfish are healthy, low calorie sources of zinc.

Oysters contain particularly high amounts, with six medium oysters providing 33 mg, or 300% of the DV for men and 412.5% of the DV for women (7).

Other types of shellfish contain less zinc than oysters but are still good sources.

Alaska king crab contains 7.62 mg per 100 grams (3.5 oz.), which is 69.3% of the DV for men and 95.3% of the DV for women (8).

Smaller shellfish like shrimp and mussels are also good sources. Both contain nearly 15% of the DV for men and around 20% of the DV for women in a 100-gram (3.5-oz) serving (9, 10).

If you’re pregnant, thoroughly cook shellfish before eating it to minimize your risk of food poisoning.

Summary

Shellfish like oysters, crab, shrimp, and mussels can all contribute to your daily zinc intake.

3. Legumes

Legumes like chickpeas, lentils, and beans all contain substantial amounts of zinc.

In fact, 100 grams (3.5 oz) of cooked lentils contain 11.5% of the DV for men and 15.9% of the DV for women (11).

However, legumes also contain phytates. These antinutrients inhibit the absorption of zinc and other minerals, which means zinc from legumes isn’t as well absorbed as zinc from animal products (12).

Despite this, legumes can be an important source of zinc for people following vegan or vegetarian diets. They are also an excellent source of protein and fiber that you can easily add to soups, stews, and salads.

Heating, sprouting, soaking, or fermenting legumes and other plant sources of zinc can increase the mineral’s bioavailability (13).

Summary

Legumes contain high amounts of zinc. They also contain phytates, which are antinutrients that reduce its absorption. Processing methods like heating, sprouting, soaking, or fermenting can help improve the bioavailability of zinc.

4. Seeds

Seeds are a healthy addition to your diet and can help increase your zinc intake.

Some seeds are better choices than others.

For example, 3 tablespoons (30 grams) of hemp seeds contain 27% of the DV for men and 37.1% of the DV for women (14).

Other seeds containing significant amounts of zinc include pumpkin, squash, and sesame seeds (15, 16).

In addition to boosting your zinc intake, seeds contain fiber, healthy fats, vitamins, and other minerals, making them an excellent addition to your diet.

Eating them as part of a balanced diet has also been linked to various health benefits, including reduced blood pressure and cholesterol (17, 18).

To get more seeds into your diet, try adding them to salads, soups, yogurts, or other foods.

Summary

Some seeds like hemp, pumpkin, squash, and sesame seeds contain significant amounts of zinc. They’re also a good source of fiber, healthy fats, vitamins, and other minerals, making them a healthy addition to your diet.

5. Nuts (and peanuts)

Eating nuts like pine nuts, cashews, and almonds can boost your intake of zinc. Peanuts, which are technically a legume, are also a good source.

Nuts also contain other nutrients, including fiber, good fats, and a number of other vitamins and minerals.

Cashews are a good choice if you’re looking for a nut high in zinc. A 1-ounce (28.35-gram) serving contains 14.9% of the DV for men and 20.5% of the DV for women (19).

Nuts are also a quick and convenient snack. They have been linked to a reduction in risk factors for some diseases, including cancer and heart disease (20, 21, 22).

Moreover, people who eat nuts and peanuts tend to live longer than those who don’t, making these foods a very healthy addition to your diet (23, 24, 25, 26).

Summary

Nuts (and peanuts) are a healthy and convenient snack that can boost your intake of zinc and many other nutrients.

6. Dairy

Dairy products provide a host of nutrients, including zinc.

Cheese and milk are two notable sources. They contain high amounts of bioavailable zinc, which means your body can absorb most of the zinc in these items.

For example, 1 ounce (28 grams) of sharp cheddar cheese contains 9.5% of the DV for men and 13.1% of the DV for women. A single cup (244 grams.) of whole milk contains 9.1% of the DV for men and 12.5% of the DV for women (27, 28).

Dairy products also provide several other nutrients considered important for bone health, including protein, calcium, and vitamin D.

Summary

Dairy products are good sources of zinc. They also contain protein, calcium, and vitamin D, all of which are important nutrients for bone health.

7. Eggs

Eggs contain a moderate amount of zinc and can help you meet your daily target.

For example, one large egg contains 4.8% of the DV for men and 6.6% of the DV for women (29).

One large egg also provides 77.5 calories, 6.3 grams of protein, 5.3 grams of healthy fats, and a host of other vitamins and minerals, including B vitamins and selenium.

Whole eggs are also an important source of choline, a nutrient most people aren’t getting enough of (30).

Summary

One large egg contains 4.8%–6.6% of the DV for zinc, as well as many other nutrients, including protein, healthy fats, B vitamins, selenium, and choline.

8. Whole grains

Whole grains like wheat, quinoa, rice, and oats contain some zinc.

Like legumes, grains contain phytates, which bind to zinc and reduce its absorption (13).

Whole grains contain more phytates than refined grains and will likely provide less zinc. However, they’re considerably better for your health.

They’re also a good source of many important nutrients, like:

• fiber
• B vitamins
• magnesium
• iron
• phosphorus
• manganese
• selenium

Eating whole grains has been linked to a longer life and many other health benefits, including a reduced risk of type 2 diabetes, heart disease, and obesity (31, 32, 33).

Summary

Whole grains can provide zinc in your diet. The zinc they provide may not be absorbed as well as other sources, due to the presence of phytates.

9. Some vegetables

In general, fruits and vegetables aren’t the best sources of zinc.

Some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat.

For example, a large regular potato contains 1.08 mg, or 9.8% of the DV for men and 13.5% of the DV for women. A large sweet potato contains 0.576 mg, or 5.2% of the DV for men and 7.2% of the DV for women (34, 35).

Other vegetables like kale and green beans contain less, with 100 grams (3.5 oz) of both vegetables containing nearly 2.5% of the DV for men and nearly 3.5% of the DV for women (36, 37).

Although they don’t contain a lot of zinc, vegetables are still an essential part of the diet. A veggie-rich diet has been linked to a reduced risk of chronic diseases like heart disease and cancer (38, 39).

Summary

Most vegetables aren’t good sources of zinc. Some contain moderate amounts and can help you meet your daily needs, especially if you don’t eat meat.

10. Dark chocolate

Perhaps surprisingly, dark chocolate contains reasonable amounts of zinc.

A 100-gram (3.5-ounce) bar of 70%–85% dark chocolate contains 3.31 mg of zinc, or 30.1% of the DV for men and 41.4% of the DV for women (40).

One hundred grams of dark chocolate also contain 24 grams of sugar and 598 calories. It’s a high calorie food.

While you may get some added nutrients with this treat, it’s not a food you should rely on as a primary source of zinc.

Summary

Dark chocolate can be a good source of zinc, but it’s also high in calories and sugar. Eat dark chocolate in moderation and not as a primary source of zinc.

The bottom line

Zinc is an essential mineral, and eating enough is important for maintaining good health.

The best way to ensure you’re getting enough is to eat a varied diet with good sources of zinc, like meat, seafood, legumes, seeds, nuts, and dairy.

These foods can be easy and delicious additions to your diet.

If you’re worried you’re not getting enough zinc through your diet, consider speaking to a healthcare professional about the possibility of taking a supplement.

what products contain, how to take them correctly according to doctors

Zinc is one of the vital trace elements for humans. He takes part in many processes: from the regeneration of skin cells to the formation of immunity. Maintaining the optimal amount of zinc in the body is a task that everyone should set for themselves. To solve it, it is necessary to understand how zinc enters the human body. We will understand this and other issues, as well as list foods rich in zinc.

Useful information about zinc

Zinc plays an important role in human life (1). It is part of more than 300 enzymes that catalyze the hydrolysis of proteins, peptides, some aldehydes and esters. The element is involved in carbohydrate metabolism with the help of insulin, a hormone that contains zinc. Only in the presence of zinc does vitamin A work. This element is also needed for bone formation. Zinc has antiviral and antitoxic effects. It affects the sense of smell and taste.

Scientists have found a link between the zinc content in the body and the mental abilities of a person. That is, the element ensures the proper functioning of the brain and high mental performance (2).

Fact	Description
An adult human body contains about 2-3 g of zinc (3)	It is one of the most common metals (after iron). The highest concentration of zinc is in muscles (about 60%) and bones (about 30%) (4)
An excess of zinc is rare	Zinc does not accumulate and is excreted fairly quickly. The main way the element enters the human body is through food
Recommended Daily Value for zinc	For men – 15 mg per day For women – 12 mg per day For children – 5 mg per day
Zinc deficiency can lead to serious consequences	Lack of zinc in the body leads to impaired growth, decreased immunity, impaired central vision, and complications during pregnancy (4)

Who is recommended to eat foods rich in zinc

Everyone should eat foods containing zinc in moderation. But there are categories of people for whom this is especially important. For example, pregnant and lactating women who have a lot of vitamins and minerals “pass” to the child. Foods rich in zinc should also be consumed by vegetarians, as they do not eat meat, which is one of the main sources of this trace element. Another category of people who need zinc-containing products is the elderly. They often suffer from zinc deficiency due to metabolic disorders and malnutrition.

What foods contain zinc

Zinc is found in many foods of animal and vegetable origin. Most of them are easy to incorporate into your daily diet. Consider the top 15 foods rich in zinc.

1. Seafood

Photo: Maksim Konstantinov, globallookpress.com

Most zinc is found in seafood. In 100 grams of oysters, there are from 70 to 80 mg of zinc – this is more than five daily doses of the element. Crab contains 7.6 mg of zinc per 100 g (half the daily value). Another seafood rich in zinc is lobster. In its composition, it has about 4 mg of zinc per 100 g.

Learn more

2. Pumpkin seeds

Photo: Jürgen Pfeiffer, globallookpress.com

Pumpkin seeds contain a large amount of zinc (about 10 mg per 100 g). This is approximately 70% of the daily dose. Pumpkin seeds are a source of fiber, antioxidants, vitamins and minerals. The optimal amount of seeds that an adult should consume is 30 g per day.

3. Bran

Photo: pixabay.com

Bread, crispbread, and other products made from bran contain a large amount of vitamins, amino acids and minerals, especially zinc. They are beneficial for human health, as they help the digestive organs, remove toxins from the body, improve the condition of the skin and hair. For example, wheat bran contains 7 to 8 mg of zinc per 100 g (about 60% of the daily dose).

4. Meat

Photo: pixabay.com

A lot of zinc is found in beef, pork, lamb and turkey. Red meat is a rich source of protein and other beneficial elements. 100 g of beef contains more than 6 mg of zinc, lamb – 5 mg, pork – about 3 mg. This is from 25 to 60% of the daily requirement. However, you should not abuse meat, because its excessive inclusion in the diet increases the risk of cardiovascular diseases.

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5. Nuts

Photo: Jürgen Pfeiffer, globallookpress. com

Nuts are also considered an important source of zinc. For example, 100 g of cashew contains more than 5.5 mg of zinc (almost 40% of the daily dose). Other nuts that contain zinc include pine nuts, walnuts, peanuts, almonds, hazelnuts, and pecans.

Learn more

6. Legumes

Photo: Paul Williams — Funkystock, globallookpress.com

Legumes are rich in zinc. For example, 100 g of beans, chickpeas and lentils contain about 27% of the daily intake of zinc – this is more than 3 mg of the substance. But the beneficial substances in legumes are not absorbed as well as in animal products. Legumes are best eaten raw or boiled.

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7. Eggs

Photo: Fernando Gutierrez-Juarez, globallookpress.com

Another food rich in zinc is the chicken egg. Its yolk contains about 3 mg of zinc per 100 g – this is 26% of the daily requirement for an adult. In addition to zinc, chicken eggs are rich in calcium, magnesium, phosphorus, iron, iodine and other useful substances. They are recommended to be consumed daily in the amount of 1-2 pieces per day.

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8. Dark chocolate and cocoa

Photo: Ralph Kerpa, globallookpress.com

Cocoa and dark chocolate contain a lot of zinc. 100 g of cocoa powder contains 6-7 mg of a trace element, and 100 g of 75% chocolate contains more than 3 mg. In addition to zinc, these products contain calcium, phosphorus, magnesium, iron, and B vitamins. Since chocolate is high in calories, it should definitely not be abused. The optimal daily intake is 50-60 g per day.

9. Cheese

Photo: pixabay.com

Record holders for the content of zinc among cheeses are hard varieties such as parmesan and cheddar. They contain from 3 to 5 mg of the mineral per 100 g. This covers about 20-40% of the daily requirement of zinc. In addition, cheeses are rich in other substances beneficial to the human body: calcium, phosphorus, potassium and vitamins B, A, D, C, PP, E.

Learn more

10.

Whole grain porridge

Photo: Victor Lisitsyn, globallookpress.com

One serving of whole grain porridge can contain half of the daily requirement of zinc. This is especially true for barley (2.8 mg per 100 g), buckwheat (2.5 mg per 100 g) and wheat (1 mg per 100 g) groats. Porridge is a healthy product, because their composition is rich in various vitamins and microelements. Another important plus is low calorie content.

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11. Oils

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Vegetable oils are also zinc-rich foods. For example, flaxseed (7 mg per 100 ml) and coconut (2 mg per 100 ml). In addition, zinc is found in sesame, peanut, grape seed and pumpkin seed oils.

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12. Dairy products

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Dairy products are valuable sources of zinc, especially yogurt and kefir. Depending on the composition and fat content, in 100 g they can contain up to 2 mg of zinc. Dairy products are also rich in probiotics, which have a beneficial effect on the intestines and the body as a whole.

13. Greenery

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Greenery is a storehouse of vitamins, minerals and beneficial trace elements, including zinc. Parsley is the leader in its content, because 100 g of this product contains approximately 9% of the daily intake of the substance (1 mg). In second place are dill and basil (0.9 and 0.8 mg per 100 g), in third place is spinach (more than 0.5 mg per 100 g).

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14. Vegetables

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Many vegetables are rich in zinc. For example, asparagus contains up to 5% of the daily requirement of zinc per 100 g, beets – 4%, and Brussels sprouts and potatoes – about 3%.

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15. Fruits

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Some fruits contain zinc in small amounts. 100 g of avocado contains 0.65 mg of zinc, pomegranate – 0.35 mg, apricot – 0.08 mg.

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How to properly consume foods with zinc

Now let’s talk about how to consume foods containing zinc.

Follow measure

The recommended intake of zinc for an adult is 12-15 mg per day. With a significant excess of the dose, you can get unpleasant consequences in the form of abdominal pain, diarrhea, nausea, and impaired taste / smell.

Choose the right cooking method

To get the most out of your food, you need to cook it right. For example, legumes need to be soaked and steamed for a long time. As for meat, it should be stewed or baked (frying is not the healthiest option). Vegetable oils should not be subjected to heat treatment – it is better to just add a couple of spoons to the salad.

Aid zinc absorption

Vitamins B, A and C are essential for good zinc absorption. To maintain optimal levels of zinc in the body, you need to include foods rich in these vitamins in your diet. Alcohol and coffee, on the contrary, interfere with the absorption of zinc, so it is better not to use them together with zinc-containing foods.

Reviews of doctors about products with zinc

Therapist of the Clinical Hospital on the Yauza of the Medscan group Lina Dmitrochenko:

— Zinc is a metal that is vital for our body. It is responsible for the proper functioning of the reproductive system, mental development, helps strengthen bone tissue, heal fractures and heal wounds. Children especially need this microelement during the growth period.

Doctor of preventive and anti-aging medicine, nutritionist, nutritionist Natalya Zubareva:

— Zinc is not produced in the body, so we must replenish its reserves daily from the outside.

Popular questions and answers

Questions answered by our experts Natalia Zubareva and Lina Dmitrochenko.

How to find out if there is a lack of zinc in the body?

Natalya Zubareva:

— Signs such as frequent colds, exacerbations of autoimmune diseases, including dysfunction of the thyroid gland, allergies, and brittle nails and hair, can indicate a lack of zinc in the body. Constant fatigue, lethargy, depressed mood, poor appetite – this can also be a zinc deficiency. When it comes to cravings for certain foods, cravings for red meat definitely signal a zinc deficiency.

Lina Dmitrochenko:

— Early manifestations of micronutrient deficiencies include irritability, nervousness, in some cases agitation, and, on the other hand, lethargy and loss of appetite. In more serious cases, there are problems with wound healing, weakened immunity and frequent infectious diseases, hair loss, brittle nails, deterioration of night vision up to the development of night blindness, damage to the skin, thyroid gland and liver.

Who is at risk for zinc deficiency?

Natalia Zubareva:

— Pregnant and lactating women, vegetarians, patients with diabetes, people experiencing active physical activity, and the elderly are at risk for zinc deficiency.

Lina Dmitrochenko:

— In addition, the risk group includes people with chronic inflammatory diseases of the gastrointestinal tract, as well as those who abuse alcohol.

What foods interfere with zinc absorption?

Natalya Zubareva:

– It is not specific foods that interfere with the absorption of zinc, but phytates, which, like zinc, are found in legumes, oats, brown rice, wheat and quinoa. Therefore, as a source of zinc, I recommend choosing red meat, cheese, milk, nuts and shellfish. These products are suitable for both male and female diets.

Lina Dmitrochenko:

— The greatest amount of zinc is found in products of animal origin – fish, seafood, eggs, rabbit and chicken meat, beef, young lamb. But tea, coffee, milk, salt, sugar, alcohol, as well as an excess content of copper, tin, manganese, and folic acid in the body interfere with the absorption of zinc. Of the drugs that can lead to micronutrient deficiencies, steroids and oral contraceptives should be noted.

Which zinc products are best for men?

Natalya Zubareva:

— There is no “special” food for men and women, there is a balanced menu and healthy cooking methods – boiling, stewing, baking, steaming.

Lina Dmitrochenko:

— Men are recommended to take zinc in combination with vitamins A, B2, B3, B6 and iodine.

Sources

1. D. Oberlis, B. Harland, A. Skalny. The biological role of macro- and microelements in humans and animals, 2008
2. M.B. Chernenko, V.V. Stanzo. Popular Library of Chemical Elements, 1977
3. E.V. Salnikov. Zinc is an essential trace element, 2012
4. Website of the FBUZ “Center for hygiene education of the population of Rospotrebnadzor” – “Zinc deficiency”.
   URL: http://cgon.rospotrebnadzor.ru/content/62/2683

What foods contain zinc and why does the body need it

Why does the human body need zinc? How to get it through food? Roskachestvo expert Svetlakova Natalya Vyacheslavovna, general practitioner, allergist-immunologist, candidate of medical sciences, tells what products contain zinc.

The biological role of zinc in the body

Zinc is extremely important for the body. It is necessary for the immune system, wound healing, blood clotting, thyroid function, skin health, plays a key role in maintaining vision, improves the ability to taste food. This trace element does not accumulate in the body for a long time, so it is necessary that foods containing zinc are constantly present in the diet.

Did you know that zinc freshens the breath?

Chewing gum, lozenge, or mouthwash containing zinc can help reduce bad breath.

What diseases does zinc help with?

The trace element zinc will be an indispensable assistant in the following diseases:

1. SARS . Zinc effectively fights viruses. If taken within 24 hours of the onset of the first symptoms of a cold, it will pass faster. For the same reason, zinc is recommended for COVID-19 disease..
2. Wound healing . Zinc supports healthy skin and proper blood clotting.
3. Diarrhea . Supplementation with zinc reduces diarrhea in children with low levels of this micronutrient, for example, as a result of malnutrition.
4. Age-related macular degeneration . Studies show that taking zinc, especially with antioxidant vitamins, slows vision loss and prevents the progression of age-related macular degeneration.
5. Wilson’s disease . A hereditary disease that leads to the accumulation of copper in many organs. Zinc blocks the absorption of excess copper and enhances its removal from the body.
6. Acne . Taking zinc supplements helps treat acne.
7. Acrodermatitis enteropathica . Hereditary congenital metabolic disorder leading to severe zinc deficiency. To restore the level of this trace element, appropriate drugs are prescribed.
8. Depression . Taking zinc along with antidepressants improves the condition.
9. Diabetes . Zinc helps prevent diabetes by controlling blood sugar levels and supporting insulin production. Zinc deficiency can lead to low insulin levels.
10. Attention deficit hyperactivity disorder (ADHD) . Children are prescribed zinc supplements along with ADHD medications.
11. Skin infection due to Leishmania parasites (Leishmania lesions). Zinc sulfate taken orally or injected as a solution into lesions promotes healing.
12. Leprosy . Zinc enhances the effect of anti-leprosy drugs.
13. Gastric ulcer . Taking zinc acexamate by mouth helps treat and prevent stomach ulcers.
14. Mild gum disease (gingivitis) . The use of toothpastes containing zinc is a good prevention of gingivitis.
15. Reduced ability to sense taste (hypogeusia) . Zinc improves the ability to taste food.

Natalia Svetlakova

general practitioner, allergist-immunologist, PhD

Zinc oxide is used topically in the form of a cream, ointment or paste. They are applied to the skin to prevent diaper rash, bedsores and treat sunburn. Zinc oxide also helps to effectively fight herpes and warts.

How much zinc does the human body need?

The recommended daily amount of zinc for women is 8 mg and 11 mg for men.

Daily dose of zinc

The upper daily limit for zinc for adults is 40 mg and for infants under six months of age is 4 mg. Zinc deficiency can slow a child’s growth and delay the onset of puberty.

Because many foods can interfere with zinc absorption, it’s best to take zinc supplements one hour before or two hours after a meal, explains Natalia Svetlakova . – The optimal doses and course of administration are determined by the doctor on the basis of a biochemical blood test.

What indicates a lack of zinc in the body?

When zinc is deficient, cracks and peeling can appear on the skin (usually around the mouth, in the groin and on the hands). As a rule, hair falls out strongly, nails break, wounds heal for a long time, colds often occur.

May be observed: diarrhea, irritability, loss of appetite and weight, impotence, vision problems.

A clear sign of acute zinc deficiency is loss of taste and smell.

This is due to the fact that with a deficiency of this trace element, the parotid salivary gland cannot produce gustin, a zinc-containing protein that maintains taste sensitivity. If there is not enough thickening, then the taste and smell disappear.

In addition to all of the above, low zinc in the diet can cause kidney problems.

The main causes of zinc deficiency include: malnutrition, chronic stress, high physical activity with heavy sweating, pregnancy and lactation, as well as poor absorption of nutrients.

Symptoms of an excess of zinc in the body

Taking zinc in doses of 100 to 150 mg/day for a long time (several months) disrupts copper metabolism and immune function, leads to erythrocyte microcytosis and neutropenia.

An overdose of zinc can cause indigestion, diarrhea, headache, nausea, vomiting, and hair loss.

Copper deficiency is accompanied by neurological problems: numbness and weakness in the arms and legs, blurred consciousness, memory impairment. Zinc is also an iron antagonist.

Important! A dose of 50 mg of zinc can cause gastrointestinal disturbances, and a dose of zinc in excess of 200 mg can cause vomiting. The toxic dose of zinc for humans (with chronic intake) is 150–600 mg, the lethal dose is 6 g.

Applying zinc ointment to damaged skin can cause burning, stinging, itching, and stinging.

Interaction of zinc with other drugs

It is better not to combine zinc with some medications and take a break of at least two hours between doses. These drugs include:

• Antibiotics . Taking zinc orally while taking antibiotics (quinolone or tetracycline) can interfere with their ability to fight bacteria.
• Penicillamine . Taking zinc by mouth with the rheumatoid arthritis drug penicillamine may reduce its ability to relieve symptoms.
• Thiazide diuretics . These blood pressure medications increase the amount of zinc lost in the urine.

Check if you are among those who especially need zinc?

Most people get enough zinc from a healthy, balanced diet. But in some cases, it is required to pay increased attention to the presence of this trace element. Of course, zinc is required for children to grow and develop. Who else?

1. Pregnant and breastfeeding women need zinc to ensure that the trace element is sufficient for both the mother and the child for its proper development.
2. Alcohol abusers should include zinc supplements in their diet, as excessive drinking reduces the body’s ability to absorb this micronutrient.
3. Those who have undergone weight loss surgery (bariatric surgery) may be deficient in zinc as zinc absorption is reduced after bariatric surgery.
4. People with kidney disease who are on hemodialysis are at risk of zinc deficiency and may need additional dosages.
5. Vegetarians and vegans do not get enough zinc as it is better absorbed from animal products.

What foods are high in zinc

What to do if the body has a low level of this trace element? First of all, you should include foods high in zinc in your diet.

The best source of zinc is oysters, but it is also abundant in red meat and poultry, beans, almonds, cashews, crab, whole grains, and dairy products.

Foods rich in zinc

Product	Zn (mg/100 g)
oysters	20.3
Oilers	14
Sesame	10. 2
Lamb shank	10
Sea kale (kelp)	9
Beef (steak)	8.2
Pumpkin seeds	7.8
wheat bran	7.3
chicken liver	6.6
pine nut	6.5
Crab	6.4
Lamb liver	6
beef liver	5
Pork liver	4
Cheese “Gouda”	3.9
Almond	3.5
Peas, whole grain	3.2
Mozzarella cheese	3.1
Turkey	2.5
Oatmeal (raw)	2.4
Lobster	2
Garlic (greens)	2
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