The 10 Best Foods That Are High in Zinc

The 10 Best Foods That Are High in Zinc


zinc foods

health benefits of zinc

Zinc is one of the essential minerals elements important to human health, and it is present in all cells of the body, and it needs it to perform many of its functions such as: improving the performance of the immune system, helping to heal wounds, and it has a role in cell division and growth, carbohydrate metabolism, in addition to promoting The work of insulin, as the body needs it for the senses of smell and taste, but during pregnancy, lactation, and childhood, it contributes to healthy growth, We must mention that zinc is not stored inside the human body, so enough of it must be obtained through The daily diet, and its nutritional supplements can be consumed if necessary.

Foods high in zinc

There are many nutritional foods rich in zinc, which are able to meet the daily needs of it, such as:

Meat: Meat is a good source of zinc, as red meat in particular contains large amounts of it, but abundant amounts of it can also be found in all different types of meat, including beef and lamb, where eating 100 grams of meat provides Beef has about 11 milligrams of zinc, which is 99% of the daily intake.

Oysters: They are low-calorie sources of zinc. Oysters, in particular, contain large amounts of zinc. Six medium-sized oysters provide approximately 52 milligrams of zinc, which is equivalent to 472% of the daily amount. Other types of oysters are also a good source of zinc. This is despite the fact that they contain a small amount of it, such as shrimp and mussels; Where 100 grams of them provide 14% of the daily amount of zinc.

Legumes: Zinc is abundant in legumes such as chickpeas, lentils, and beans; 100 grams of cooked lentils contain one milligram of zinc, or 12 percent of the daily need., but they also contain phytates, which inhibit the absorption of zinc and other minerals in the intestine, which means that zinc is better absorbed from animal sources than from legumes.

Seeds: The seeds can help increase zinc consumption, and they are a good and healthy addition to the diet, as they contain dietary fiber, vitamins, and minerals, including: pumpkin seeds, and sesame, in addition to hemp seeds; 100 grams of it contains 10 milligrams of zinc, which is equivalent to 90% of the recommended daily amount for men.

Nuts: Eating nuts such as pine nuts, peanuts, walnuts, cashews, and almonds can increase zinc consumption, as 28 grams of cashews contains 14% of the daily amount. In addition, nuts contain other nutrients such as: healthy fats. Unsaturated fats, especially monounsaturated fats, dietary fiber, and a number of other vitamins and minerals.

Milk and its derivatives: they contain many nutrients, including zinc, and milk and cheese are prominent sources of zinc with a high ability to absorb into the body, as they contain bio-available zinc, and approximately 473 milliliters of milk contain 16% of the amount The recommended daily allowance for men.

Eggs: They contain moderate zinc amounts that can help to meet the requirement of the daily recommended for men of this metal, and a medium egg provides 5% of the daily amount, plus it is a source of Colin, a diet is not an element Most people get it enough.

Some vegetables: vegetables and fruits are poor sources of zinc, but there are some vegetables that contain reasonable amounts that can contribute to meeting the daily needs of the body, especially for people who do not eat meat, including: potatoes, sweet potatoes, and the large grain of them provides one milligram of zinc, which equals 9% of the recommended daily amount for men, in addition to green beans and kale, which provide 3% of the daily amount per 100 grams.

Dark chocolate: It may contain reasonable amounts of zinc, as each 100 grams of dark chocolate contains 70% to 85%, or 3.3 milligrams of zinc, which is equivalent to 30% of the daily amount, and in return, it also contains a high percentage of sugar. And calories, every 100 grams of it contains 600 calories, and for this reason, it cannot be considered a major source of zinc.

Whole grains: Whole grains such as: wheat, quinoa, rice, and oats contain zinc, as 100 grams of oats contain one milligram of zinc, which is equivalent to 9% of the recommended daily amount for men, but we must mention that grains contain compounds Phytates like in legumes, and whole grains contain larger quantities of them compared to refined grains without the shells, and therefore they provide the body with a smaller amount of zinc. Despite this, they are good for the body's health and include a variety of key nutrients, including fiber, B vitamins, magnesium, iron, and phosphorus., manganese, and selenium.

Herbs containing zinc

Some herbs and spices contain zinc, but in very small quantities, and it is not enough for human needs, and we mention in the following the content of 100 grams of some herbs with zinc:

The herb

Herb amount of zinc per 100 grams (in milligrams)



Dried Thyme










Ground Ginger


Ground Turmeric




Zinc deficiency

Zinc deficiency may occur in the body as a result of several reasons, such as lack of intake, inability of the body to absorb it, excessive loss from the body, and others, and this deficiency is common in nearly a third of the population in different parts of the world, especially Southeast Asia and sub-Saharan Africa. the major, and the absorption of zinc decreases as a result of its consumption along with some other elements; Such as calcium, phosphate, and phytate compounds found in legumes, nuts, and seeds, and there are a number of other causes of zinc deficiency, such as: suffering from Crohn's disease Crohn’s disease, poor absorption in the small intestine, short bowel syndrome, hookworm, pancreatic insufficiency, parenteral nutrition, strict vegetarian diets, anorexia nervosa, as well as some medications including: penicillamin, various diuretics, and sodium valproate.

Symptoms of zinc deficiency

Symptoms of zinc deficiency are related to the role it plays in the body, and common symptoms of this deficiency are: loss of appetite, slow and delayed growth, and weak immunity. As for severe deficiency, it can cause a number of symptoms, such as: diarrhea, skin and eye injuries, and delayed sexual maturity (in English). Hypogonadism), a feeling of lethargy and lethargy, changes in the sense of taste, hair loss, slow healing of wounds, and weight loss for no reason.

The recommended amount of zinc

The following table shows the recommended amounts of zinc, according to the age group:

Age group

Daily requirement of zinc (milligrams)

Infants from birth to 6 months


Infants 7 months to 12 months


Children from 1 to 3 years old


Children 4 to 8 years old


Children 9 to 13 years old


Males 14 to 18 years old


Females 14 to 18 years old


Males 19 years and over


Females 19 years and over


Pregnant 14 to 18 years old


Breastfeeding 14 to 18 years old 13


Pregnant 19 years and over


Breastfeeding 19 years and over


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