Foods high in zinc – Zinc is a real all-rounder in the body because the trace element makes you healthy, fit, and cares for your skin.
It also operates a vital role in the storage of insulin in the pancreas, the stabilization of cell membranes, the production of sperm, and alcohol detoxification. It is mainly found in the muscles and bones, but also many organs.
So, what foods are high in zinc? We reveal here which foods are the best foods with high zinc content.
Table of Contents
Foods high in zinc
Get here the best seven foods that are high and rich in zinc content:
1. Oysters, Shrimps, and types of Seafood
Do you like to eat shellfish, such as oysters or prawns? It is suitable for your zinc balance because 100 grams of oysters provide around 85 milligrams of zinc. Oysters are at the top of the list of zinc-rich foods. After all, 100 grams of shrimp contains 2.2 milligrams of zinc.
Oysters and Shrimps rank likewise among the highest zinc suppliers. Another plus for shellfish because their meat contains essential amino acids. They can make it easier for the body to absorb zinc.
2. Offal and Red Meat
The liver and kidneys are not exactly everyone’s cup of tea. Nevertheless, offal is one of the foods most abundant in zinc. 100 grams of calf’s liver contains around 8.4 milligrams of zinc.
Zinc from these sources can take up and use the body better than such from vegetable food.
Even if meat supplies much zinc, you should nevertheless adhere to the recommendation of the food experts for nutrition.
According to this recommendation, a maximum of 300 to 600 grams of meat and sausages should be eaten weekly as part of a healthy diet. For pregnant women, it is also better not to eat liver because abundant vitamin A can harm the unborn child.
3. Cereals and Legumes
Cereals, beans, and nuts are the vegetable foods richest in zinc. Most of these products provide between 3 and 4.5 milligrams of zinc per 100 grams. In 100 grams of pumpkin seeds, even 7 milligrams of zinc are getting contained.
The front runner under the vegetable zinc suppliers is, however, the wheat bran because, in 100 grams, it contains 13.3-milligram zinc.
The body cannot take up and use zinc from vegetable food so well as from food of animal origin.
The reason for this is unique plant materials, which form stable complexes with zinc and thus can hinder the absorption into the body. Among these substances is the so-called phytic acid.
If you soak legumes or make sourdough from cereals, this can improve the utilization of zinc. It is because phytic acid is getting broken down in the process. A shot of citric acid can also help to promote absorption.
Chicken and turkey are among the bottom of the list of animal zinc suppliers, and they are still abundant in zinc with up to 2 milligrams of zinc per 100 grams.
Particularly much zinc is thereby in the chicken liver with 3.2 milligrams per 100 gram, Pute with 2.0 milligrams per 100 gram, as well as in duck with 1.8 milligrams per 100 gram.
Combined with other zinc suppliers, such as an egg or soaked legumes, poultry can help to cover the daily zinc requirement.
After all, eggs supply about 1.4 milligrams of zinc per 100 grams. It corresponds approximately to the amount of two eggs.
A further advantage similar to meat, eggs are also rich in animal amino acids and proteins that can support the absorption of zinc.
Even though fish provides slightly less zinc than, for example, poultry and eggs, it is still a good source of zinc. Zinc from fish is also better utilizable for the body than zinc from plant foods.
It is due, among other things, to the fact that fish is very rich in protein and that proteins can improve the absorption of zinc. Besides, fish generally do not contain any substances that inhibit the absorption of zinc.
Food experts recommend eating fish once or twice a week. Among the most zinc-rich fish are tuna with 1.1 milligrams of zinc per 100 grams and carp with 0.9 milligrams.
7. Dairy Products
The zinc content of dairy products can vary greatly. Milk, quark, and yogurt contain around 0.5 milligrams of zinc per 100 grams. Hard cheese, on the other hand, usually provides zinc from 2 milligrams per 100 grams.
The front-runners among the cheese types are Gouda and Edam with 3.9 and 4.6 milligrams of zinc per 100 grams.
The advantage of dairy products is that the protein they contain is rich in amino acids. These improve the absorption of zinc so that the zinc in dairy products is very readily available to the body.
Eat quark with fruit and wheat bran in the morning because it makes a zinc-rich breakfast.
Health Benefits of Zinc
The mineral is involved in many metabolic processes throughout the body. It is considered a multi-talent, without which, for example, your immune system would not function properly. But it has many more effects, here are all of them at a glance:
Zinc keeps you healthy
The trace element has an anti-inflammatory effect and regulates the immune defense. It can even shorten the duration of a cold. It’s essential for the healing of wounds and the functioning of your mucous membranes.
Zinc makes you want
Zinc is essential for the production of sex hormones, thyroid hormones, and insulin. Among other things, it is vital for fertility. Women with zinc deficiency can have problems having children or experience complications during pregnancy. Zinc also helps with menstrual pain.
Zinc makes you fit
During training, micro-fissures occur in the muscle fibers. During regeneration, these small injuries are getting repaired with the help of zinc and protein.
Zinc puts you in a good mood
It improves concentration and mental resilience. Studies also show an association between depression and a low zinc concentration.
Zinc improves the appearance of the skin.
Free radicals, which among other things, are getting created as an intermediate product of your metabolism, attack your body cells, which can lead to adverse skin, thin hair, and brittle nails. As a radical scavenger, zinc fights these harmful oxygen compounds, as several studies have shown. It can also be getting seen on your skin.
FAQ Foods high in zinc
Which fruits and vegetables contain zinc?
Cereals, legumes, and nuts; these are the vegetable foods richest in zinc. Most of these products provide between 3 and 4.5 milligrams of zinc per 100 grams. In 100 grams of pumpkin seeds, even 7 milligrams of zinc are getting contained.
How much zinc per day?
Adults should take: Women 8 mg zinc per day and men 14 mg zinc per day for a sufficient supply. Pregnant women in the first trimester need 9 mg zinc per day, from the fourth month on 11 mg per day. Nursing mothers need 13 mg per day. This higher requirement can also be getting met without any problems with regular food.
Where is much zinc for vegans?
Vegan best vegetable zinc sources are; wheat bran approx. 9 mg/100 g, pumpkin seeds approx. 8 mg/100 g, sesame approx. 7.6 mg/100 g, yeast flakes approx. 7 mg/100 g, sunflower seeds approx. 5.6 mg/100 g, cashew nuts approx. 5 mg/100 g, tahini approx. 4.6 mg /100 g, oat flakes approx. 3-4 mg/100 g, wholemeal spelt approx. 3.3 mg/100 g and quinoa about 3 mg/100 g.
What does zinc deficiency do to the body?
The mineral zinc has many vital functions. It is essential for our skin, hair, and nails. Zinc deficiency often manifests itself in brittle hair and nails and dry skin. Zinc supports the metabolism, the immune system, and helps with diabetes mellitus and allergies.
Why is zinc essential for the body?
Zinc is also getting needed for the metabolism of carbohydrates and fats. Zinc is also crucial for cell growth and the immune system. Zinc is even essential for the perception of different tastes. With the right supply, zinc makes the body more resistant and efficient.
Is it possible to overdose with zinc?
For an overdose, you would have to take more than 50 milligrams of zinc per day over a more extended time. 100 grams of the beef liver contains 4.8 grams of zinc. Acute zinc poisoning can occur only starting from approximately 200-400 milligrams zinc.
What are the side effects of zinc?
Zinc sulfate can cause nausea and vomiting due to irritation of the stomach lining. This side effect has not been getting reported for organic zinc compounds. Contraindications for taking zinc preparations are severe kidney damage or acute kidney failure.
How much zinc is too much?
Zinc is an essential trace element that must be getting supplied to the body from outside. Just as a zinc deficiency can occur, it is also possible to take in too much zinc and suffer from a zinc overdose. The value that is considered tolerable without fear of damage is 25 mg zinc per day.
What does zinc do for colds?
Zinc shortens the cold. At the first symptoms of a cold, it is worthwhile to take zinc. Researchers have confirmed that the cold is over faster with zinc. If you take zinc right at the beginning of the cold, you can shorten the illness by one day.
How much zinc for a cold?
During colds and flu-like infections to support the immune system, 25-30 mg zinc per day is getting recommended. If there is zinc deficiency due to an unbalanced diet, this dosage can be getting increased up to 150 mg at short notice and without risk to shorten the duration of the cold.
What are the symptoms of zinc deficiency?
General symptoms are mood swings, fatigue, weakness, listlessness, lack of concentration, exhaustion, and depression.
How harmful is zinc?
As a trace element, zinc is essential for human health. Insufficient zinc intake can result in loss of appetite, impaired sense of taste and smell, slower wound healing, and sore skin. Zinc deficiency is also associated with congenital disabilities.
Is zinc essential for the nerves?
Zinc deficiency affects the nervous system with depression, aggressiveness, anxiety - it has severe consequences if zinc is missing in the brain. Zinc ions contribute decisively to the regulation of nerve signals at the synapses. They thus ensure that the body processes reflexes or commands from the brain correctly.
How do you test for zinc deficiency?
The doctor makes the final diagnosis of zinc deficiency utilizing a blood test, in which he checks the zinc content of the blood.
How good is zinc for the skin?
Zinc also has essential functions in the immune system. A deficiency can impair both healthy skin renewal and wound healing, as well as the skin's defense function. Inflammations, pimples, scaly, dry skin, eczema, wound healing disorders, and also allergies can be promoted.
What is the benefit of zinc in training?
Zinc and muscle building: Athletes, in particular, have an increased need for zinc, as they lose more zinc than non-athletes due to their training (increased sweating). An athlete needs zinc for the regeneration of muscles, among other things. Zinc plays an important role here too.
Is zinc harmful to the skin?
If inhaled, it can damage the lungs. Zinc oxide, as a nanomaterial, is also used in cosmetics as a UV filter. Dissolved zinc can be getting absorbed through the skin. However, as the skin needs a relatively high amount of zinc for its metabolism, this way of absorption is not harmful.
Can you get pimples from the zinc?
Zinc is said to help against pimples. Both processes directly influence the health of the skin and rapid wound healing. If the body does not absorb enough zinc through diet, a zinc deficiency can be the result. It leads to inflammatory skin reactions, which only subside slowly due to slower wound healing.
Foods high in zinc: Adult vegetarians are just as well supplied with zinc as meat-eaters. Risk groups such as children, adolescents, pregnant women, breastfeeding mothers, and the elderly should ensure a sufficient zinc supply by eating zinc-rich foods, both in the case of vegetarian or vegan lifestyles and mixed diets.
The daily zinc requirement of women is 7 milligrams per day, of men 10 milligrams per day. A sufficient zinc supply is vital, as the trace element has essential tasks in our body. An undersupply of zinc can lead to deficiency symptoms.
Oysters have the highest zinc content of 86 milligrams per 100 grams. Brazil nuts, oatmeal, and Emmentaler cheese sort have around 4 milligrams per 100 grams zinc. It is worthwhile integrating these foods regularly into the diet.
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