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10 foods with a high zinc content

10 foods with a high zinc content

December 5, 2021

Zinc is an essential mineral for our body , and performs a fundamental role within it, for example, participating in hundreds of enzymatic reactions, protecting against oxidative damage, participating in the healing of wounds, generating DNA and. in addition, it is necessary in the creation of hemoglobin.

Zinc deficiency and health problems

The human body does not have the capacity to synthesize Zinc, so it is necessary to acquire it through the diet. It is estimated that of all Zinc ingested (its absorption takes place in the small intestine) the body uses only 20%.

The recommended daily amount of this mineral is 15mg / day, but the assimilation differs from person to person. The lack of zinc can manifest itself if some foods are excluded from the diet, such as: red meat, seafood, whole grains or dairy products .


The people most at risk for a zinc deficiency are:

  • Vegetarians and vegans
  • Pregnant women
  • Endurance athletes
  • Alcoholics
  • People with gastrointestinal diseases
  • Those who consume excess iron supplements

Both vegetarians and vegans should know that there are some foods rich in zinc that can fit into your diet , for example, chickpeas or pumpkin seeds.

Some symptoms of lack of zinc include:

  • Frequent infections
  • Bad vision in the dark
  • Hair loss
  • Problems with the sense of taste
  • Problems with the sense of smell
  • Sores on the skin
  • Slow growth
  • Slow healing of wounds.

Zinc-rich foods

But, What foods are rich in this mineral? What food products provide large amounts of this trace element? You can find a list of 10 foods with a high zinc content below:


1. Pork

Pork, if it is lean, is one of the healthiest meats we can eat. Like any meat, it is rich in proteins and vitamins of group B and, in addition, in Zinc . If you really want to eat healthy, always choose meat that is organic to avoid chemicals, antibiotics or hormones that may have been administered to the animal's diet. 100 gr of this food contains 6.72 mg of zinc and 179 calories.

2. Dark chocolate

If you're a chocolate lover, now you'll have one more reason to eat dark chocolate . Well, cocoa is rich not only in antioxidants and magnesium, but also in Zinc. Obviously, dark chocolate has a high content of saturated fat and a large number of calories, however, a piece of this delicious pleasure can benefit you in terms of your health. 30 g of dark chocolate contain approximately 3 mg of Zinc.


3. Brown rice

It is always much healthier to consume whole products, because they contain a high content of fiber, antioxidants, micronutrients and, in addition, have a lower glycemic index. As far as brown rice is concerned, it contains more more potassium, magnesium, selenium and less sugar than white rice, so it keeps you sated for longer. 100 grams of this food contains 2.02 milligrams of Zinc and 111 calories .

4. Eggs

Eggs are a food with a high zinc content . This trace element is found mainly in the yolk, where there are also other micronutrients such as vitamins A, E, D and K. The egg yolks are notorious because they increase cholesterol, but eating them in a reasoned way is not bad. 100 gr of egg contains 4.93 mg of this mineral.

5. Crab

The crab is a delicious food rich in Zinc . In addition to being a good source of protein, it contains few calories and is low in fat, making it ideal for weight loss. The only problem is that it has high levels of sodium, which causes fluid retention and increased pressure. However, consumed in moderation is not a bad food. 100 gr of crab contain 7.6 mg of zinc and 84 calories.

6. Oysters

Oysters are the top food in this list because of their high Zinc content . The different varieties that exist can provide from 16 to 182 mg of this mineral per 100 g. The variety that contains more Zinc is the Oriental Wild Oyster, which provides 182 mg per 100 gr. Undoubtedly, a food rich in zinc.

7. Beef

It has already been commented that meat products are foods rich in zinc, but, without a doubt, the meat with the highest content of this mineral is beef . 100 gr of this meat contains 10 mg of zinc, that is, 70% of the recommended daily consumption (CDR). If you go to the butcher shop to buy it, try to make it lean meat.

8. Pumpkin seeds

For those people who do not consume dairy or meat products, this food is a good alternative to ingest Zinc . For 100 gr, its approximate content is 10 mg.If we take an ounce (approximately 85 seeds), its content is 3 mg. In other words, 19% of the recommended daily amount.

9. Peanuts

Peanuts are an excellent source of zinc and can be consumed both naturally and in the form of peanut butter, which has a delicious flavor. Peanut butter contains a large amount of phosphorus, vitamin E and vitamin B7. Also, for every 100 grams of this food you will be consuming 3 mg of Zinc .

10. Watermelon seeds

Watermelon seeds are a popular food in Asia and the Middle East. They are usually eaten raw, added to a salad or cooked in the oven. 100 gr provide 10 mg of zinc (70% of the recommended daily amount) . One ounce is 3 mg of this mineral, that is, 19% of the CDR.


Top 10 Zinc Rich Foods (December 2021).


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