What Foods Are Richest in Zinc?


Quick Answer

Zinc is present in many foods that are also good sources of protein. This includes seafood such as oysters and crab, meats such as lean beef and poultry, and dairy products including yogurt and cheese.

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Full Answer

Humans do not necessarily need to consume animal products in order to maintain an adequate zinc intake. Spinach, pumpkin seeds, squash seeds, cashews, brown rice, cocoa butter and beans are all high in zinc as well.

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes and creating DNA. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, impaired appetite and skin lesions. Animal foods are better sources of zinc than plant foods for people who are actively suffering from a zinc deficiency.

Examples of animal foods that are high in zinc also include shrimp, egg yolks, turkey, salmon and pork. Adding garlic to meals ensures that meat eaters and vegetarians alike have a good source of zinc.

To maintain a healthy intake of the mineral each day, adult males should be getting 11 milligrams of zinc each day and adult females should be getting 8 milligrams.

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