Zinc is an essential mineral for our body, and plays a fundamental role within it, for example, participating in hundreds of enzymatic reactions, protecting against oxidative damage, participating in wound healing, generating DNA and. In addition, it is necessary in the creation of hemoglobin.
The human body does not have the ability 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) the body only uses 20%.
The recommended daily amount of this mineral is 15mg/day, but assimilation differs from person to person. Zinc deficiency can manifest itself if some foods such as: red meat, seafood, whole grains, or dairy products
People most at risk of a zinc deficiency are:
Both vegetarians and vegans should know that they also There are some foods rich in Zinc that can fit into your diet For example, chickpeas or pumpkin seeds.
Some symptoms of Zinc deficiency include:
Foods rich in Zinc
But, What foods are rich in this mineral? What food products provide large amounts of this trace element? You can find a list of 10 foods high in zinc below.
1. Oysters
Oysters are the top food on this list due to their high Zinc content The different varieties that exist can provide from 16 to 182 mg of this mineral per 100 g. The variety that contains the most Zinc is the Wild Oriental Oyster, which provides 182 mg per 100 g serving. Without a doubt, a food rich in Zinc.
2. Pork
Pork, if it is lean, is one of the healthiest meats we can eat. Like any meat, it is rich in proteins and B vitamins and, also, 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 g of this food contains 6.72 mg of Zinc and 179 calories.
3. Brown rice
It is always much healthier to consume whole grain products, as they contain a high content of fiber, antioxidants, micronutrients and, in addition, have a lower glycemic index. Regarding 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. Chicken eggs
Eggs are a food with high zinc content This trace element is found mainly in the yolk, where there are also other micronutrients such as vitamins A, E, D and K. Egg yolks have a bad reputation because they increase cholesterol, but eating them sensibly is not bad. 100 g of eggs contain 4.93 mg of this mineral.
5. Crab
Crab is a delicious food rich in Zinc In addition to 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 overall pressure. However, consumed in moderation it is not a bad food. 100 g of crab contain 7.6 mg of Zinc and 84 calories.
6. Beef
It has already been mentioned that meat products are foods rich in Zinc, but, without a doubt, The meat with the highest content of this mineral is beef 100 g of this meat contains 10 mg of Zinc, that is, 70% of the recommended daily intake (RDA). If you go to the butcher shop to buy it, make sure it is lean meat.
7. Sesame
Sesame is a relatively discreet ingredient that is not usually used in large quantities, but it never hurts to take advantage of all the possibilities of a recipe to add the minerals that we want to enhance in the diet. 100 grams of these seeds contain about 10.3 mg of zinc
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 gr its approximate content is 10 mg. If we take one ounce (approximately 85 seeds), its content is 3 mg. In other words, 19% of the recommended daily amount.
9. Watermelon seeds
Watermelon seeds are a popular food in Asia and the Middle East. They are usually eaten raw, added to a salad or cooked in the oven. 100 gr provides 10 mg of Zinc (70% of the recommended daily amount) One ounce is 3 mg of this mineral, that is, 19% of the RDA.
10. Beef liver
Approximately, it is estimated that for every 100 grams of beef liver, there are about 8 mg of zinc It is true that due to its strong flavor it is not an easy ingredient to combine in recipes, but including it occasionally in the diet can be very positive. Of course, as it has a little more cholesterol than normally consumed meat, it is advisable not to abuse it.
11. Clams
Virtually all the mollusks commonly consumed in the Mediterranean diet so popular in Spain are a good source of zinc, especially clams, which contain about 7 mg per 100 grams
12. Cashews
Cashews are one of the nuts richest in zinc, and they also have a lot of flavor, so they will add a lot of body to all types of salads and desserts. Every 100 grams of cashews contains about 5.6 mg of zinc
13. Nécora
Crab is not the cheapest food on this list, but it is still an interesting source of zinc for special occasions. 100 grams of this food contain 5.5 mg of zinc.
14. Chicken
Chicken is not only one of the most popular and used ingredients worldwide; It also provides a non-negligible amount of zinc: about 5 mg per 100
15. Beans
This typical ingredient from several regions of Latin America is also a good option to add zinc to your menu. 100 grams contain about 4.2 mg of this mineral.
16. Pistachios
Even hors d’oeuvres and moments of pica pica can be an occasion to include zinc in your diet These snacks contain 4mg per 100 grams.
17. Brazil nut
This curious fruit, with a very hard shell (very few animals can break it, only the agouti), is a superior source of zinc than the conventional nut. In every 100 grams, there are 4 mg of zinc.
18. Walnuts
Another nut that you should take into account is the normal walnut, the one commonly consumed in European countries. 100 grams contain approximately 3 mg of zinc.
19. Peanuts
Peanuts are an excellent source of Zinc and can be consumed both naturally and in the form of peanut butter, which has a delicious flavor. Peanut butter or butter contains a large amount of phosphorus, vitamin E and vitamin B7. Likewise, for every 100 g of this food you will be consuming 3 mg of zinc
20. Dark chocolate
If you are a chocolate lover, now you will have one more reason to eat dark chocolate Well, cocoa is rich not only in antioxidants and magnesium, but also in Zinc. Obviously, dark chocolate is high in saturated fat and high in calories, however, a piece of this delicious treat can benefit you in terms of your health. 30 g of dark chocolate contains approximately 3 mg of Zinc.
