Zinc is an important mineral for the body, and a Zinc deficiency can result in hair loss and diarrhea. The National Institute of Health says that adult males should be getting 11 milligrams of Zinc each day, and adult females need 8 milligrams. It’s important to keep in mind that you shouldn’t try to meet that requirement in one sitting, or with one food. The list of foods below will help you meet your Zinc needs.
17. Dark Chocolate
As if you needed any additional reasons to eat chocolate, here’s one more. You’re getting quite a bit of Zinc in chocolate, but of course it’s also pretty high in calories so you don’t want to overdo it. There are antioxidants in dark chocolate that you don’t get with milk chocolate, and you end up avoiding a lot of the sugar and added fat if you stick to dark chocolate. Serving Size (100 grams), Zinc (9.6 milligrams), 546 calories.
As if you needed any additional reasons to eat chocolate, here’s one more. You’re getting quite a bit of Zinc in chocolate, but of course it’s also pretty high in calories so you don’t want to overdo it. There are antioxidants in dark chocolate that you don’t get with milk chocolate, and you end up avoiding a lot of the sugar and added fat if you stick to dark chocolate. Serving Size (100 grams), Zinc (9.6 milligrams), 546 calories.
1. Spinach .... may not be the food with the most Zinc in it, but it holds its own considering that it’s a plant source. It’s just one of the many vitamins and minerals that spinach is known for, and one more reason to eat it more often. Having a salad with spinach as the base is an easy way to start getting more Zinc into your diet, especially when you top that salad with other Zinc-containing foods. Serving Size (100 grams), Zinc 0.53 milligrams.
Beef ... is a great food for upping your Zinc levels because ounce for ounce it has more zinc than many other foods. Some other foods on this list may have more Zinc, but it’s unlikely that you would eat very much of that food in one sitting, like pumpkin seeds. But a nice serving of steak will go a long way in the Zinc for that day. Serving Size (100 grams), Zinc (4.18 milligrams), 254 calories.
18. Chickpeas ...These are what is used in hummus, and is pretty much a staple in vegetarian cuisine because of its many healthy properties. Zinc would have to be one of them. You’re getting a good amount of it here, while keeping your calories down, getting extra fiber, as well as protein. It’s a very well-rounded food that can help you feel full and give you additional vitamins and minerals. Serving Size (100 grams), Zinc (3.43 milligrams), 119 calories.
19. Beef liver ... gets it’s own spot on our list because it is so different than ordinary beef. It ranks higher in several categories than beef does, including having slightly higher levels of Zinc. But it doesn’t stop there. It outdoes beef as well as a many foods typically thought of as being healthy in many things like potassium, magnesium, Vitamin A and Vitamin B-12. It may be harder to find than ordinary beef, but it’s worth seeking out. Serving Size (100 grams), Zinc (4.25 milligrams), 175 calories.
20. Brown rice .. is always a good substitute for white rice, because it has a lower Glycemic Index score, has more potassium, more magnesium, more selenium, and fewer carbohydrates. We’ve seen higher Zinc counts in other foods, but the likelihood of eating a 100 gram serving of brown rice is pretty doable. That’s why it makes a great side to any meat dish, and can also be incorporated into thousands of recipes in place of white rice. Serving Size (100 grams), Zinc (2.02 milligrams), 111 calories.
21. Peas are one of those quintessential side dishes, and for it’s pretty clear why. They taste good and provide a wide range of benefits like staving off cancer, providing energy, helping with anti-aging, and helping to regulate blood glucose levels. Turns out they’re also not too shabby in Zinc content, and while they don’t provide a big chunk they can serve as a top contributor along with other foods found on this page. Serving Size (100 grams), Zinc (1.24 milligrams), 81 calories.
22. Sesame Seeds
If the only time you think about sesame seeds is when they’re on a sesame seed bun, it’s time to re-introduce yourself to them. They’re packed with Zinc, and while you likely won’t be eating large quantities of them, they can basically be sprinkled on just about any dish to add instant nutrition. Not only are they high in Zinc, but they’re loaded with healthy polyunsaturated and monounsaturated fats. Those are the good fats that your body needs in order to burn off fat. Serving Size (100 grams), Zinc (7.75 milligrams), 573 calories.
If the only time you think about sesame seeds is when they’re on a sesame seed bun, it’s time to re-introduce yourself to them. They’re packed with Zinc, and while you likely won’t be eating large quantities of them, they can basically be sprinkled on just about any dish to add instant nutrition. Not only are they high in Zinc, but they’re loaded with healthy polyunsaturated and monounsaturated fats. Those are the good fats that your body needs in order to burn off fat. Serving Size (100 grams), Zinc (7.75 milligrams), 573 calories.
23. Lamb often gets overlooked on the meat scene because of its higher fat content, but in some countries around the world it is just as popular as beef. The Zinc it contains is reason enough to start adding it to your menu rotation, and you can opt for cuts of lamb that are a bit leaner than others. Ask your butcher for lean cuts, or simply pick out ones that have less visible fat at the store. Serving Size (100 grams), Zinc (8.66 milligrams), 264 calories.
24. Cashews
These healthy nuts are sometimes avoided because of the Nutrition Information label which shows how high in fat they are. But much of their fat content is monounsaturated, a healthy fat. The Zinc content in cashews is another reason to use this as a healthy snack that can tide you over between meals, or be used in a recipe to enhance flavor, replace dairy products in a vegan recipe, or add a bit of buttery crunchiness. Serving Size (100 grams), Zinc (5.35 milligrams), 553 calories.
These healthy nuts are sometimes avoided because of the Nutrition Information label which shows how high in fat they are. But much of their fat content is monounsaturated, a healthy fat. The Zinc content in cashews is another reason to use this as a healthy snack that can tide you over between meals, or be used in a recipe to enhance flavor, replace dairy products in a vegan recipe, or add a bit of buttery crunchiness. Serving Size (100 grams), Zinc (5.35 milligrams), 553 calories.
| TOLERABLE UPPER LIMIT | lifestage | age | amounT |
|---|---|---|---|
| INFANTS | 0-6mths 7-12mths | 4mg 5mg | |
| CHILDREN | 1-3yrs 4-8yrs | 7mg 12mg | |
| CHILDREN | 9-13yrs 14-18yrs | 23mg 34mg | |
| ADULTS | 19-50yrs | 40mg | |
| SENIORS | 51+yrs | 40mg | |
| PREGNANT | <18yrs 19-50yrs | 34mg 40mg | |
| LACTATING | <18yrs 19-50yrs | 34mg 40mg |
25. Crab
If love to eat crab legs, there’s good news, it’s relatively high in Zinc and can help you meet your daily needs in this area. Crab is also a good source of protein, and doesn’t weigh you down with a lot of calories. It’s very low in fat, but you’ll want to watch out for the sodium levels, which can run rather high, leading to water retention and an increase in blood pressure. Serving Size (100 grams), Zinc (2.8 milligrams), 84 calories.
If love to eat crab legs, there’s good news, it’s relatively high in Zinc and can help you meet your daily needs in this area. Crab is also a good source of protein, and doesn’t weigh you down with a lot of calories. It’s very low in fat, but you’ll want to watch out for the sodium levels, which can run rather high, leading to water retention and an increase in blood pressure. Serving Size (100 grams), Zinc (2.8 milligrams), 84 calories.
26. Mushrooms
Regardless of which mushrooms you go with, there will likely be a good amount of Zinc in them. Mushrooms are a great add-on to any meal, and they can flavor up a pizza or simply be cooked up and eaten as a side dish. They have a healthy assortment of vitamins and minerals, and several types of mushrooms have been shown to have anti-cancer benefits. Serving Size of Shiitake mushrooms (100 grams), Zinc (7.66 milligrams), 34 calories.
Regardless of which mushrooms you go with, there will likely be a good amount of Zinc in them. Mushrooms are a great add-on to any meal, and they can flavor up a pizza or simply be cooked up and eaten as a side dish. They have a healthy assortment of vitamins and minerals, and several types of mushrooms have been shown to have anti-cancer benefits. Serving Size of Shiitake mushrooms (100 grams), Zinc (7.66 milligrams), 34 calories.
As you can see, it’s relatively easy to get enough Zinc, and perhaps you already eat some of these foods on a regular basis. Being deficient in Zinc for long periods of time can yield serious health concerns, so it’s best to visit your doctor and get tested to see where you fall on your Zinc levels, as well as all of the other important vitamins and minerals. They’ll be able to identify what you need more of, and can consult with you further on the best way to get more of what you need.
P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.