Five Easy Natural Sources of Zinc From Foods

The mineral zinc is required for the functions of over 300 enzymes. It is involved in many vital processes in your body, so here are find familiar food to get natural source of Zinc from foods.

1. Meat

Meat is among excellent source of natural zinc from foods.

Red meat is a great source, but all kinds of meat have zinc, including beef, lamb, and pork.

A 100-gram (3.5-ounce) serving of raw ground beef contains 4.79 mg of zinc, which is about 44% of the Daily Value (DV) for males and 60% of the DV for females.

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

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.

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.

2. Seeds

Seeds are a nutrient-rich addition to your diet and can help increase your zinc intake from foods.

For example, 3 tablespoons (30 grams) of hemp seeds contain 27% of the DV for males and 37% for females.

Other seeds containing significant amounts of zinc include pumpkin, squash, and sesame seeds.

In addition to boosting your zinc intake, seeds contain fiber, healthy fats, vitamins, and other minerals.

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

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

3. Nuts

Nuts like pine nuts, cashews, and almonds can boost your zinc intake. Peanuts, while technically a legume, also provide zinc.

Nuts contain fiber, beneficial fats, and several 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 15% of the DV for males and 21% for females.

Nuts may also help reduce risk factors for some diseases, including cancer and heart disease.

Moreover, people who eat nuts and peanuts tend to live longer than those who don’t, so they may benefit your longevity.

4. Eggs

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

For example, one large egg contains 5% of the DV for males and 7% for females.

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

5. Dark chocolate

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% of the DV for males and 41% for females .

One hundred grams of dark chocolate also contains 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.

This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.