If I can’t buy zinc tablets, what food can I eat to acquire the daily dose needed? Why does the body need zinc?
source: myfooddata.com
There is 0.12 mg amount of Zinc, Zn in 100 g, grams portion amount of Hibiscus tea,
Zinc, chemical symbol Zn, is an essential nutrient for the growth, it is an important trace element needed by our body for many different reactions.
Zinc plays crucial role in growth and development, immune system function, hormone production and many other functions in our body through supporting the protein function. Zinc is found almost in every cell of our body and high concentrations are found in the eyes, skin, adrenal glands, bones, muscles, brain, kidneys and liver, therefore zinc deficiency has negative effect on all of these organs, pretty much it effects our whole body.
The most visible signs of Zinc deficiency are in the form of skin rashes, blemishes, stretch marks and wounds that just will not heal. As Zinc plays an important role in perception of taste, inability to taste and smell are also linked to Zinc deficiency.
Top 10 High Zinc Foods
#1: Oysters
Zinc
per 6 Oysters Zinc
per 100g Zinc
per 200 Calories
52mg
(472% DV) 61mg
(555% DV) 155mg
(1405% DV)
Nutrition Facts for Cooked Eastern Oysters (Wild). (Source)
Other Seafood High in Zinc
-93% DV zinc in a king crab leg
-47% DV in 20 small clams
-47% DV in 1 cup of canned blue crab
-31% DV in a 3oz serving of lobster
-26% DV in a 3oz serving of octopus
See the full list of over 100 fish high in zinc.
#2: Beef (Chuck Steak)
Zinc
per 5oz Steak Zinc
per 100g Zinc
per 200 Calories
15mg
(140% DV) 11mg
(99% DV) 12mg
(105% DV)
Nutrition Facts for Chuck Steak (Mock Tender). (Source)
More Red Meat High in Zinc
-129% DV zinc in a ribeye steak
-60% DV in 3oz of a chuck beef roast
-46% DV in a 3oz hamburger patty
-41% DV in 3oz of ground buffalo
-39% DV in a 3oz lamb shank
See the full list of meats high in zinc.
#3: Chicken Leg
Zinc
per Roasted Leg (Thigh And Leg) Zinc
per 100g Zinc
per 200 Calories
5mg
(49% DV) 2mg
(19% DV) 2mg
(20% DV)
Nutrition Facts for Roasted Chicken Leg. (Source)
More Poultry High in Zinc
-33% DV in 1 cup of roast duck
-27% DV in 3oz of roast turkey
-23% DV in a chicken drumstick (leg)
See the full list of meats high in zinc.
#4: Firm Tofu
Zinc
per Cup Zinc
per 100g Zinc
per 200 Calories
4mg
(36% DV) 2mg
(14% DV) 2mg
(20% DV)
Nutrition Facts for Firm Tofu. (Source)
More Soy Products High in Zinc
-48% DV in 1 cup of natto
-15% DV in 1 cup of green soybeans
-14% DV in 1 cup of tempeh
See over 60 beans and legumes high in zinc.
#5: Lean Pork Chops
Zinc
in a 6oz Chop Zinc
per 100g Zinc
per 200 Calories
4mg
(32% DV) 2mg
(19% DV) 2mg
(19% DV)
Nutrition Facts for Pork Chops (Lean). (Source)
More Pork Products High in Zinc
-36% DV in 3oz of pork spare ribs
-35% DV in a 3oz Boston steak
-32% DV in 3oz of salami
-25% DV in a Bratwurst Sausage
-21% DV in 3oz of SPAM
See the full list of meats high in zinc.
#6: Hemp Seeds
Zinc
per Oz Zinc
per 100g Zinc
per 200 Calories
3mg
(26% DV) 10mg
(90% DV) 4mg
(33% DV)
Nutrition Facts for Hemp Seeds. (Source)
More Nuts and Seeds High in Zinc
-20% DV in a 1oz handful of squash/pumpkin seeds
-17% DV per oz of pine nuts
-14% DV per oz of cashews
See the top 10 nuts and seeds high in zinc.
#7: Lentils
Zinc
per Cup Zinc
per 100g Zinc
per 200 Calories
3mg
(23% DV) 1mg
(12% DV) 2mg
(20% DV)
Nutrition Facts for Lentils (Cooked). (Source)
Beans High in Zinc
-23% DV zinc in 1 cup of garbanzo beans (chickpeas)
-22% DV in 1 cup of large white beans
-20% DV in 1 cup of black-eyed peas
-18% DV in 1 cup of navy beans
-18% DV in 1 cup of black beans
See the full list of beans high in zinc.
#8: Low-Fat Yogurt
Zinc
per Cup Zinc
per 100g Zinc
per 200 Calories
2mg
(22% DV) 1mg
(9% DV) 3mg
(31% DV)
Nutrition Facts for Non-Fat Yogurt. (Source)
More Dairy Foods High in Zinc
-16%DV zinc per 16oz glass of milk
-15% DV in 1/2 cup of low-fat ricotta
-11% DV in a 1oz slice of Swiss cheese
-11% DV in 1oz of grated parmesan
-10% DV in 1oz of Gouda
See all dairy products high in zinc.
#9: Oatmeal
Zinc
per Cup Zinc
per 100g Zinc
per 200 Calories
2mg
(21% DV) 1mg
(9% DV) 3mg
(26% DV)
Nutrition Facts for Cooked Oatmeal. (Source)
Fortified breakfast cereals can provide 170% DV zinc per serving, but are not necessarily a healthier choice, as some can be high in added sugar and salt.
See 200 breakfast cereals high in zinc.
#10: Shiitake Mushrooms
Zinc
per Cup Cooked Zinc
per 100g Zinc
per 200 Calories
2mg
(18% DV) 1mg
(12% DV) 5mg
(43% DV)
Nutrition Facts for Cooked Shiitake Mushrooms. (Source)
More Vegetables High in Zinc
-17% DV zinc in 1 cup of green peas
-12% DV in 1 cup of cooked spinach
-12% DV in 1 cup of lima beans