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10 Foods High in Zinc

10 Foods High in Zinc

A list of ingredients and dishes rich in this nutritious mineral.

foods high in zinc


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 wound healing, generating DNA, and. Furthermore, it is necessary for the creation of hemoglobin.


Zinc deficiency and health problems

The human body does not have the ability to synthesize Zinc, so it is necessary to acquire it through the diet. It is estimated that of all the Zinc ingested (its absorption occurs 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. Zinc deficiency can manifest itself if certain foods are excluded from the diet, such as red meat, seafood, whole grains, or dairy products.


Those 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 some foods rich in zinc can fit into your diet, for example, chickpeas or pumpkin seeds.


Some symptoms of a 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
  • Skin sores
  • Slow growth
  • Slow healing of wounds.
  • Foods rich in Zinc

But what foods are rich in this mineral? What food products provide large amounts of this trace mineral? You can find a list of 10 foods high in Zinc below:

foods high in zinc


1. Pork

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

foods high in zinc


2. Dark chocolate

If you are a chocolate lover, now you will 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 is high in saturated fat and high in calories. However, a piece of this delicious treat can benefit your health. 30 grams of dark chocolate contains approximately 3 mg of Zinc.

foods high in zinc


3. Brown rice

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

foods high in zinc


4. Eggs

Eggs are food with high zinc content. This trace element is found mainly in the yolk. Other micronutrients such as vitamins A, E, D, and K. Egg yolks have a bad reputation because they increase cholesterol, but reasonably eating them is not bad. 100 gr of eggs contain 4.93 mg of this mineral.

foods high in zinc


5. Crab

Crab is a delicious food rich in Zinc. Besides being a good protein source, it contains few calories and is low in fat, making it ideal for weight loss. The only problem is that it has high sodium levels, which causes fluid retention and an increase in integral pressure. However, eaten in moderation, it is not bad food. 100 grams of crab contains 7.6 mg of Zinc and 84 calories.

foods high in zinc


6. Oysters

Oysters are the top food on 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 the most Zinc is the Oriental Wild Oyster, which provides 182 mg per 100 gr serving. Without a doubt, a food rich in Zinc.

foods high 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 10mg of Zinc, 70% of the recommended daily consumption (RDA). If you go to the butcher to buy it, try to make it lean.

foods high in zinc


8. Pumpkin seeds

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

foods high in zinc


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 or butter contains a large amount of phosphorus, vitamin E, and vitamin B7. Also, for every 100 gr of this food, you will be consuming 3 mg of Zinc.

foods high in 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 provides 10 mg of Zinc (70% of the recommended daily amount). One ounce is 3 mg of this mineral, that is, 19% of the RDA.

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