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Zinc is an essential mineral for overall health and wellness.
How Much Zinc per Day?
Still, certain fruits and veggies do contribute some zinc to your diet.
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Protein Sources High in Zinc
Both animal- and plant-derivedproteinsources are also among the best sources of zinc.
You’ll get the most zinc per serving by eating oysters.
These provide approximately 24 mg of zinc per three medium oysters.
Other types of meat and shellfish are also an option.
For instance, lean beef provides 10 mg of zinc per 3-ounce serving.
King crab can provide over 90% of your daily needs for zinc per 3.5-ounce serving.
You’ll also get some zinc from shrimp and mussels.
For plant-based eaters,legumesare an excellent source of zinc and other nutrients.
Legumes also contain compounds calledphytates, which can interfere with zinc absorption.
If you’re not used to preparing legumes for meals, start simple.
Use lentils or tempeh to replace ground beef in tacos or casseroles.
Try crumbled tofu with veggies to make a savory breakfast scramble.
Add beans and peas to soups and pasta dishes.
For example, 1 cup of original organic soy milk provides 10% of the daily needs for zinc.
Zinc is not always listed on the nutrition facts label of foods.
Other Good Sources
As with most nutrients, zinc can be found in foods.
Some are better sources than others.
This is also a great way to obtain an abundance of other nutrients.
Choose whole grains over refined white grains for the most nutritional benefit, including fiber, per serving.
While whole grains also contain phytates, research shows that the benefit of consuming them far outweighs any negatives.
Try whole grains as a base for protein bowls, stir-fries, or breakfast dishes.
A 3.5-ounce bar of dark chocolate contains around 3.3 mg of zinc.
Zinc in Seeds
Nuts and seeds are simple ways to add zinc to your diet.
Mix them into your oatmeal or yogurt, or enjoy a handful with a side of fruit.
What If Eating Food High in Zinc Isnt Enough?
If needed, a healthcare provider can order to evaluate your plasma zinc concentration and diagnose a deficiency.
Using zinc nasal sprays may also result in temporary loss of the sense of smell.
Instead, temporarily supplement with zinc when you feel like you need extra immune support.
Starting a zinc supplement within 24 hours of your first symptoms ofillnessmay help reduce its severity and longevity.
Summary
Zinc is a mineral involved in many crucial bodily processes.
Getting enough of it is essential for supporting your overall health.
Certain fruits and vegetables contain some zinc but shouldn’t be relied upon as a primary source.
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