What are the best zinc-rich foods to eat?

Official answer

by Drugs.com

Zinc is a natural mineral present in some foods. Examples of food rich in zinc are:

Alaska king crab

Meat, such as beef, lamb, and pork

Oysters

Pine nuts

Pumpkin seeds

Wheat germ.

Other food high in zinc, but with less of it include:

Bittersweet or dark chocolate

Cashews

Cocoa powder

Dairy, such as cheese and milk

Dijon mustard

Eggs

Hemp seeds

Legumes (such as chickpeas, lentils, and beans)*

Muscles (shellfish)

Mushrooms

Peanut flour

Peanuts

Potatoes and sweet potatoes

Sesame seeds

Shrimp

Yeast

Whole grains, such as oats, quinoa, rice, and wheat.*

*Legumes and wholegrains also contain phytates which can bind to zinc and reduce its absorption. Zinc may be added to some breakfast cereals and other foods. Supplements of zinc usually contain either zinc acetate, zinc chloride, zinc citrate, zinc gluconate, or zinc sulfate. Zinc is better absorbed from supplements that have the citrate or gluconate salt. Multivitamin preparations that contain more than 25mg of iron can reduce zinc absorption and zinc concentrations in the body.

What are the benefits of zinc?

Zinc is a mineral required by more than 100 different enzymes in our body to carry out vital chemical reactions. It also supports a healthy immune system, is good for our skin helps repair wounds, and plays a major role in many other body functions and systems, such as blood clotting, thyroid function, and supports our sense of taste and smell. Zinc is vital during times of rapid growth, such as during pregnancy, childhood, and adolescence, because it helps cells to grow and multiply and is important for creating DNA. Benefits of zinc may include:

Acts as a catalyst for over 100 enzymatic reactions in the body

Enhances the immune system

Crucial for protein and DNA synthesis

Important for healthy growth and development during infancy, childhood, adolescence, and pregnancy

Preventing and slowing age-related macular degeneration

Reducing symptoms of cold and flu

Supporting taste and smell

Supporting the immune system

Vital for cell signaling and division

Wound healing.

What are the symptoms of zinc deficiency?

Because zinc is widely used throughout the body, zinc deficiency can affect several body systems and cause symptoms such as:

Diarrhea

Dulled taste

Erectile dysfunction

Hair loss

Inability to smell

Infections

Irritability

Nail changes

Poor appetite

Poor wound healing

Skin irritation and blemishes

Slow growth or delayed sexual maturity

Weight loss

Visual defects and other eye problems.

What is the dosage of zinc?

The recommended daily allowance of zinc depends on a person's age and sex and if they are pregnant or lactating:

0 to 6 months: 2mg

7 to 12 months: 3mg

1 to 3 years: 3mg

4 to 8 years: 5mg

9 to 13 years: 8mg

14 to 18 years: 11mg (boys), 9mg (girls)

19+ years: 11mg (boys), 8mg (girls)

Pregnancy: 12mg (14-18 years), 11mg (19+ years)

Breastfeeding: 13mg (14-18 years), 12mg (19+ years).

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