Is that cut on your finger taking forever to heal? Well, maybe you are not getting enough
zinc. Zinc is an overlooked mineral that plays a vital role in your body. It’s important
for wound healing, functioning of the immune system and in the structure of your skin.
Almost all the cells in your body contain zinc and you need it for proper growth and
development. Zinc also has a key role as a catalyst in a wide range of reactions for
about 100 enzymes.
Naturally, your body needs zinc everyday. And in today’s video we will tell you the
top foods rich in zinc that can help fulfil your daily requirement. We’re talking oysters,
oatmeal, chickpeas, lamb, mushrooms and more! We will also tell you about signs to look
for if your body isn’t getting enough of zinc.
Before we begin, let’s get one thing out of the way - how much zinc does your body
actually need?
The recommended intake for children 1-8 years old ranges from 3-5 milligrams, increasing
as the child gets older.
Males 9-13 years old require 8 milligrams of zinc per day. After the age of 14, the
requirement increases to 11 milligrams per day that is required for all adult males.
For females over the age of 8, the requirement stays stable at 8 milligrams per day, except
for ages 14-18, where the recommendation increases to 9 milligrams per day.
Pregnant and lactating women have an increased need for zinc at 11-13 milligrams per day,
depending on the age.
Ok with that out of the way, let’s get into the actual list.
Oysters: Oysters contain more zinc than any other food. Although location and conditions
in which the oysters are caught can also influence their zinc content. Wild oysters contain more
zinc than farm raised. Atlantic-caught oysters from the East Coast of the United States and
the Gulf of Mexico contain more zinc than Pacific caught oysters.
Six medium or 64 grams of oysters contain a whopping 33mg of zinc and 4.8 grams of protein
with only 43 calories.
Beef Sirloin: The sirloin cut of beef which comes from the back of the cow is an excellent
animal-source of zinc. 4 ounces or 112 grams of roasted beef bottom sirloin contains 5.2
milligrams of zinc and 29 grams of muscle-building protein.
Although beef is relatively high in saturated fat compared to other protein sources, this
fat supports normal hormonal function without significantly increasing cardiovascular disease
risk.
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Wheat Germ: Wheat germ is an affordable vegetarian food option to increase your zinc intake.
It is the wheat's embryo which has the ability to sprout into a new plant if germinated.
Half a cup or 58grams of unprocessed wheat germ contains 7.1 milligrams of zinc and 13
grams of protein.
You can sprinkle wheat germ on your yogurt, use it as a breadcrumb or flour replacement,
dust it on to baked bread, or incorporate wheat germ into your nutrient-dense smoothies.
Chickpeas: Chickpeas are another great plant-based option if you want to up your zinc intake
without meat. A cup of cooked chickpeas is high in fibre and protein, and contains 2.5
milligrams of zinc.
Dark Chocolate: Although milk chocolate may be unhealthy, dark chocolate is actually very
healthy, as long as it’s eaten minimally. Dark chocolate has a diligent zinc content
of about 9.6 milligrams per 100 grams of chocolate.
Zinc in dark chocolate shows its antioxidizing properties, which keeps the free radicals
in check, and slows down the ageing process.
Watermelon Seeds: This may be a seed that you usually spit out, but dry or roasted,
watermelon seeds are an excellent source of zinc. They contain 10 milligrams of zinc per
100 grams. Munching on a tablespoon of watermelon seeds twice a day can control any zinc deficiency
in your body.
Oatmeal: Oatmeal makes for an awesome breakfast food. Not only is it rich in zinc containing
6.2 milligrams per 156 gram serving. But it’s also rich in fibre, which means that it’s
a super satisfying way to kick start your day. Not just that but oatmeal is very versatile,
you can mix it with quinoa, berries, seeds, coconut and honey.
Lamb: If you’re a meat eater, lamb should be high up on your weekly grocery list if
you are trying to increase your zinc intake. It is an excellent source of zinc with 113
grams containing 3.9 milligrams of zinc. This is just over 25 percent of your daily recommended
amount.
Swiss Cheese: There are lots of great cheeses on the market, including swiss! It’s an
excellent source of zinc, with a 132 gram serving containing around 5.8 milligrams of
the essential mineral.
There’s a caveat, however: Swiss cheese is also rich in bad fats, which means you
shouldn’t over indulge.
Greek Yogurt: Greek yogurt has so many stellar health benefits, and here’s another one
to add to the list. A 200 gram container of plain, low fat Greek yogurt packs 1.5 milligrams
of zinc.
Pumpkin Seeds: So, other than tasting delicious, these little guys are packed with zinc. One
cup equates to 6.6 milligrams of zinc. We don’t recommend having an entire cup of
these every day, however, as a small snack they’re a great zinc addition.
Nuts: It’s time to grab a handful of cashews, almonds, peanuts, or pine nuts to boost your
daily zinc intake. They’re one the most fuss-free sources of the mineral and promise
not just zinc but also other healthy nutrients, including healthy fats and fiber.
If you’re looking for the dried fruit or nuts highest in zinc, then cashews are a good
choice. A 28 gram serving of cashews contains roughly 15 percent of your daily zinc requirements.
Spinach: Spinach is a super food which is rich in every nutrient and zinc is no exception.
A cup of cooked spinach provides 1.4 milligrams of zinc, contributing to 9 percent of the
recommended intake of this mineral.
Mushrooms: Mushrooms also deserve special mention because of their high zinc content.
A cup of cooked white mushrooms provides 1.4 milligrams or 9% of the daily recommended
zinc intake. This is similar to spinach. So, If you don’t like spinach, you can replace
it with mushrooms to get the same amount of zinc.
Kidney Beans: 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.
184 grams of kidney beans contains 5.1 milligrams of zinc which is about 34 percent of the recommended
intake. The beans also control blood sugar levels and invariably help in the treatment
of diabetes.
Ok, now that you know the best zinc rich foods, lets move onto the symptoms of having low
levels of zinc in your body.
Slow Wound Healing: Because zinc is essential for your immune health, you might become more
vulnerable to viral or bacterial infections when you dip into deficiency status. Cuts
and scrapes may take longer to heal as well, since your body also relies on it to repair
tissues.
Bald Patches: Low zinc levels can cause your hair to fall out. Some reports also find that
people suffering from alopecia, an autoimmune disease that causes hair loss on the scalp
or other parts of the body, are deficient in zinc. While some people have seen positive
results from topical and oral zinc medications, more research needs to be done to fully understand
the connection.
If you don’t notice any other symptoms on this list, don’t freak out just yet as thinning
hair could be linked to various other factors. Only severe cases of zinc deficiency are associated
with fewer strands in your scalp.
Face Acne: Some research finds that taking an oral medication or applying a topical treatment
that contains zinc may help clear breakouts. Researchers believe zinc may have anti-inflammatory
properties and reduce the amount of triggering oil and bacteria in your skin.
Of course, many things could trigger your acne, like your makeup or skincare, hormones,
birth control, or certain foods in your diet. However, if you feel like you’ve tried everything
and notice other symptoms on this list, it’s worth talking to your doctor about zinc deficiency.
Poor Neurological Function: Zinc is essential for neuropsychological performance. Low zinc
levels have been linked to attention and motor disorders in infants that persist well into
adulthood.
Weaker Immunity: Zinc plays a major role in maintaining a strong immune system. It is
especially vital for T-cell growth and differentiation into the white blood cells. White blood cells
are needed to ward off diseases, to kill dangerous bacteria and viruses and for the protective
functions of your cell membranes.
Do you get enough of zinc in your daily diet? What are your go to foods for upping your
zinc intake? Let us know in the comments section below!