Today I am presenting an interesting topic on the Top 10 Foods Containing Zinc. We know that Zinc is essential for our health. It is beneficial to prevent us from diseases such as Asthma, Body Aches and more.
Here is some information about Zinc.
What is Zinc?
Zinc is a metallic element found in nature, and it helps enzymes increase metabolism and other bodily activities. Zinc has been proven to be beneficial in treating rheumatoid arthritis, acne, high blood pressure, gluten intolerance and some neurological disorders such as depression.
How can Zinc help us?
Zinc is an essential mineral that helps in the regulation of growth, appetite and taste sensation. Zinc has a strong association with proteins involved in cell division and healing, thus helping fight infections, wounds and other health concerns such as chickenpox.
Essential facts about Zinc:
It plays a vital role in producing several enzymes involved in the body’s metabolism. It’s essential for healthy growth and development, especially during pregnancy and childhood, proper functioning of the immune system, healing from injuries or illness, and many other enzymes involved in protein synthesis.
It also helps to maintain white blood cell count, which aids your immune system.
Finally, Zinc is essential for a healthy sense of taste and smell.
Zinc is also found in many supplements and foods, but it’s recommended to obtain food to avoid any side effects that some nutritional supplements might cause. Zinc is found in whole grains, such as oats, wheat germ and brown rice, since they are concentrated sources of protein required for enzymes involved in zinc absorption.
Where can we find the top 10 Foods Containing Zinc?
The most common Top 10 Foods Containing Zinc include: Oysters (70mg), Lamb Kidney (70mg), Shrimp (50mg), Tuna (30mg), Chicken Breast (30mg), Beef Liver (20mg), Pumpkin Seeds (33 mg), Chocolate contains about (11 mg), Peanuts (5 mg) and Seafood Stew (7 mg) per 100g.
Foods containing Zinc but in small quantities include Apple, Banana, Cereals, Blueberries, Broccoli, Carrots, Cheese, Cottage cheese and Yogurt, Cranberries, Dried Figs and Raisins, Eggs whole or whites, Fish Salmon and Tuna(ALBACORE), Hamburger Buns etc.
How much Zinc should we take?
The RDA for adult men is about 11 mg per day of dietary intake of Zinc; women are recommended to have 8mg per day while children need between two to three milligrams daily. It’s best to try to get your recommended dose from natural sources.
Should we take a Zinc Supplement?
If you do not consume enough of the top 10 food containing Zinc, it might be good to consider taking a dietary zinc supplement containing 15 mg or more per day. Especially if you are an older adult, have had surgery, or take medications that can deplete your body’s supply of this important mineral. If you want to apply supplements pills instead of food, then be sure to evaluate any side effects
Top 10 Foods Containing Zinc
Now I am going to describe the Top 10 Foods Containing Zinc around us step by step. Let’s start with the first one:
Oyster is not just delicious, but it can also help us to get Zinc. Oysters are very rich in protein and Zinc, which are two essential nutrients for the body. A serving of 100gm of oysters contains Zinc about 70mg. So, if you consume three servings of oysters daily, you’ll get 210mg of Zinc per day. Other benefits can be obtained from consuming oysters.
The Zinc in the oyster is absorbed mainly by the body, and it’s well-tolerated for most people, so you might also want to try applying oyster to your healthy diet as well.
Where can we find oysters?
Oysters can be commonly found in restaurants or stores that sell seafood. Alternatively, they are also pretty easy to find cans of oysters and other packaged oyster products such as frozen oyster patties.
2) Lamb Kidney:
Lamb’s kidney is very high in protein and other essential minerals like iron, Zinc and vitamins B1, B2, B3, and a substantial amount of vitamin A. It also provides your body with choline, which has useful effects on the brain and eye development starting from the prenatal stage throughout childhood until puberty. Given that choline deficiency has been shown to lead to memory impairment in adults. Choline can aid in the prevention of neural tube defects (NTDs). It is important for fetal brain, eyes and nervous system development.
Per 100gm Lamb Kidney contains Zinc about 70mg. So if you consume 100gm of Lamb Kidney daily, you’ll get 70mg of Zinc per day.
It’s best to try to get your recommended dose from natural sources (foods). To assure that you’re getting a full recommendation, make sure that most meals include foods containing at least 15 mg of Zinc each – especially breakfast and supper. If not, consider taking a supplement pill providing 15 mg or more of Zinc in one serving before bedtime if you prefer a vegetarian diet or would like to reduce the amount.
Where can we find lamb kidneys?
Lamb kidney is mainly eaten in Middle Eastern countries or served as a steak in restaurants that serve European cuisine. This organ isn’t available in cans, but you may be able to find them at your local butcher’s store pre-packaged to cook yourself. If not, then your best bet is to buy a whole leg of lamb and ask the butcher to remove the internal organs for you so you can prepare them on your own. You can also buy cooked kidneys from some butchers though this will only save you around 15 minutes of cooking time since they are already prepared. A better option would be simply buying canned ones if they’re readily available where you live.
Shrimp is an excellent source of protein with a low sodium content and a good amount of Zinc. Serving size of 100gm Shrimp provides you with approximately Zinc 50mg that is relatively low in sodium and cholesterol.
Where can we find Shrimp?
Shrimp are found in almost every supermarket and even in some local grocery stores, depending on where you live. Shrimp are also readily available canned or fresh, which is easier to prepare but be mindful that they often contain added sodium so read the labels carefully. Canned or fresh Shrimp can most likely be purchased at your local Asian grocery store as well.
Tuna is rich in omega-3 fatty acids and vitamin D, both of which are essential for your body’s overall health. It also contains about 30mg of Zinc per 100gm tuna and is low in sodium content. Tuna is an excellent source of selenium and phosphorus.
Where can we find tuna?
There are so many ways that you can enjoy tuna as either the main ingredient or as a side dish! You can buy canned tuna at most supermarkets or even local markets if they carry seafood products. Canned tuna usually comes in water, but it may have oil added and read the labels carefully before buying them. Fresh tuna is also available at some supermarkets or fish markets. Because tuna is high in mercury, you should limit yourself to around 6 ounces of fresh tuna per week for adults and 12 ounces per week for pregnant women (total amount including any other fish sources).
5) Chicken Breast:
Chicken breast is a lean source of protein, but it’s also high in sodium. The serving size of 100gm chicken breast provides Zinc about 30mg and has a low sodium content. If you prefer cooking on your own, buying a whole chicken would be ideal since they’re usually cheap, but you’ll have to do some work yourself by cutting up the meat into pieces for cooking purposes. It’s best to buy organic chicken because they don’t contain added hormones or antibiotics (which some do). Choose carefully when choosing your stores, though, because and is relatively low in sodium. Chicken is also rich in selenium which contributes to the prevention of cancer.
Where can we find chicken breast?
Fresh or frozen chicken breasts are readily available at supermarkets and even grocery stores in some local markets, so they’re pretty easy to find. They can be quickly cooked on the stovetop or baked/poached/grilled for added flavour. Chicken breasts are pre-packaged at most butchers, so you might want to check out your local market.
6) Beef Liver:
The next item which is a source of Zinc is Beef Liver. Serving, 100gm beef liver only contains around 20mg of Zinc but is a good source of vitamin B12, selenium, and iron.
Where can we find Beef Liver?
Beef liver is not always readily available in markets since the organ’s strong flavour often turns people off. Still, it can be found canned if you search hard enough at local supermarkets or even Asian grocery stores. You can also buy fresh ones pre-packaged from butchers as well, so they’re an option to consider if you want to cook them yourself rather than buying them pre-cooked as some restaurants do.
7) Pumpkin Seeds:
Pumpkin Seeds are another top zinc food, so they’re great for boosting your overall health and fitness goals!
100gm of pumpkin seeds contain Zinc, around 33mg, an amount considered around a third of your daily needs. The sources are also rich in magnesium and potassium, so they make for a great snack!
Where can we find Pumpkin Seeds?
Pumpkin seeds are readily available pre-packaged, but they can be pretty expensive if you buy them from supermarkets or big box stores due to large distribution costs. You might want to check out some local farmers markets instead since pumpkins are readily available at these markets during fall months when they’re in season.
You can even save money by going directly to the source as well -local pumpkin patches will often sell their fresh pumpkins in bulk, so you can take as many as you like and even store them at home for later. Pumpkin seeds are delicious when added to your yoghurt, cereal, soups, stews or salads, so they’re very versatile in the kitchen!
Chocolate is another top zinc food that you can enjoy without breaking your diet! The bonus is that it’s high in calcium as well, so eating Chocolate with a healthy balance of Zinc and calcium will make you feel more energetic, but it helps keep your bones strong.
Serving 100gm Dark Chocolate contains around 16mg of Zinc and about a third of your calcium needs. Dark Chocolate is also rich in magnesium which helps to reduce stress and anxiety levels as well. It is also a great source of iron, calcium and magnesium as well. Milk chocolate contains less than Dark Chocolate, but it’s still an option if you can’t find the other at the store.
Where can we find Chocolate?
Dark chocolate bars are readily available at most supermarkets or big box stores, so they’re relatively easy to find. You may also want to check out speciality grocery stores or even local farmers markets if you’re looking for some local chocolate made from organic ingredients!
Peanuts are another top zinc food that you may not have considered! They contain a pretty decent amount of Zinc per serving size. Per 100gm peanut contains about 5 milligrams of Zinc, which is about one-twentieth of your recommended daily intake for adult women and one-fifteenth for men. Peanuts also provide a substantial amount of protein along with copper, manganese and vitamin E.
Where can we find Peanuts?
Peanuts are readily available at supermarkets or even local grocery stores, so they’re pretty easy to find! You may want to check out farmers markets instead if you love fresh foods since peanuts are often pre-packaged in bulk from these locations as well. Peanuts are great on their own, but you can add them to other recipes such as stir fry dishes, salads or soups, just like pumpkin seeds as well.
10) Seafood Stew:
Another item that contains Zinc is a Seafood Stew. That contain Zinc in large volume. You can prepare seafood stew at home, or you can go to any restaurant and get it. It is very delicious, and those interested in eating it should try it once in their lifetime. In that way, they will also be benefited from Zinc from seafood stew for good health. Per 100gm Seafood Stew contains Zinc, approximately 7mg.
Where can we find Seafood Stew?
Seafood Stew can be found at specialized seafood fresh shops or restaurants. And also, if you are going to purchase it from the market, make sure that the item is free of chemical fertilizer and insecticide. The zinc content of seafood stew increases if the dish contains fish, especially anchovies rich in Zinc and iron, calcium, magnesium, and potassium.
Now that you know all about the Top 10 Foods Containing Zinc. Try adding a few of them to your diet today and see how much energy you have after just a couple of days. If you don’t like the idea of eating the same foods every day, you can rotate through different food sources until you find a combination that works for you.
It’s also a good idea to think about your meal combinations as well. It’s no secret that some foods work very well together while other combinations will leave you feeling more sluggish than before you ate them! So experiment with different meals and make sure that you’re getting various nutrients without working too hard to accomplish it.
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