10 foods high in Zinc

A list of ingredients and dishes rich in this nutritious mineral.

Zinc is an essential mineral for our body and plays a fundamental role in it.It plays a fundamental role in the body, for example, participating in hundreds of enzymatic reactions, protecting against oxidative damage, participating in wound healing, generating DNA and is also necessary in the creation of hemoglobin.

Zinc deficiency and health problems

The human body does not have the capacity to synthesize Zinc, so it is necessary to acquire it through the diet. It is estimated that of all the Zinc ingested (its absorption takes place in the small intestine) only 20% is utilized by the body.

The recommended daily amount of this mineral is 15 mg/day, but assimilation differs from person to person. Zinc deficiency can be manifested if some foods are excluded from the diet such as: red meat, seafood, whole grains or dairy products..

People most at risk for a zinc deficiency are:

• Vegetarians and vegans
• Pregnant women
• Endurance athletes
• Alcoholics
• People with gastrointestinal diseases
• Those consuming excess iron supplements

Both vegetarians and vegans should know that there are also some foods rich in Zinc that can fit into their diet. there are also some foods rich in Zinc that can fit into their diet, e.g. chickpeas or seeds.for example, chickpeas or pumpkin seeds.

Some symptoms of Zinc deficiency, include:

• Frequent infections
• Poor vision in the dark
• Hair loss
• Problems with the sense of taste
• Problems with the sense of smell
• Skin sores
• Slow growth
• Slow wound healing.

Foods rich in Zinc

But, which foods are rich in this mineral? Which foodstuffs provide large amounts of this trace element? You can find a list of 10 foods high in Zinc below:

1. Pork

Pork, if lean, is one of the healthiest meats we can eat. As any meat, it is rich in proteins and in vitamins of the group B and, in addition, in Zinc.. If you really want to eat healthy, always choose meat that is organic to avoid chemicals, Antibiotics or hormones that may have been administered to the animal's diet. 100 gr of this food contains 6.72 mg of Zinc and 179 calories.

2. Dark chocolate

If you are a chocolate lover, now you will have one more reason to eat dark chocolate.. Cocoa is rich not only in antioxidants and magnesium, but also in Zinc. Obviously, dark chocolate is high in saturated fat and a lot of calories, however, a little piece of this delicious treat can benefit your health. 30 gr of dark chocolate contains approximately 3 mg of Zinc.

3. Brown rice

It is always much healthier to consume whole grain products, as they are high in fiber, antioxidants, micronutrients and also have a lower glycemic index. As for brown rice, it contains more potassium, magnesium, selenium and less sugar than white rice, so it keeps you satiated for longer. 100 grams of this food contains 2.02 milligrams of Zinc and 111 calories..

4. Eggs

Eggs are a food with a high Zinc content.. This trace element is found mainly in the yolk, where other micronutrients such as vitamins A, E, D and K are also present. Egg yolks have a bad reputation because they increase cholesterol, but eating them wisely is not bad. 100 grams of eggs contain 4.93 mg of this mineral.

5. Crab

Crab is a delicious food rich in zinc.. Besides being a good source of protein, it contains few calories and is low in fat, making it ideal for weight loss. The only problem is that it has high levels of sodium, which causes fluid retention and increased blood pressure. However, consumed in moderation it is not a bad food. 100 grams of crab contains 7.6 mg of Zinc and 84 calories.

6. Oysters

Oysters are the top food on this list because of their high Zinc content.. The different varieties that exist can provide from 16 to 182 mg of this mineral for each 100 g. The variety that contains more Zinc is the Eastern Wild Oyster, which provides 182 mg per serving of 100 g. Undoubtedly, a food rich in Zinc.

7. Beef

It has already been mentioned that meat products are foods rich in Zinc, but, without a doubt, they are rich in Zinc, the meat with the highest content of this mineral is beef.. 100 gr of this meat contains 10 mg of Zinc, that is to say, 70% of the recommended daily intake (RDA). If you go to the butcher's to buy it, make sure that it is lean meat.

8. Pumpkin seeds

For those people who do not consume dairy or meat products, this food is a good alternative to ingest Zinc.. Per 100 grams its content is approximately 10 mg. If we take one ounce (85 seeds approximately), its content is 3 mg. In other words, 19% of the recommended daily amount.

9. Peanuts

Peanuts are an excellent source of Zinc and can be consumed either in their natural state or in the form of peanut butter, which tastes delicious. Peanut butter or peanut butter contains a large amount of phosphorus, vitamin E and vitamin B7. Also, for every 100 grams of this food you will be consuming 3 mg of Zinc..

10. Watermelon seeds

Watermelon seeds are a popular food in Asia and the Middle East. They are usually eaten raw, added to a salad or baked. 100 g provide 10 mg of Zinc (70% of the recommended daily amount).. One ounce is 3 mg of this mineral, or 19% of the RDA.