Top 25 Foods Rich in Zinc

Nowadays the most talked about mineral deficiencies are those of calcium and magnesium. But lack of zinc is no less harmful for the body. Zinc is an essential mineral for the immune system, for protein and DNA synthesis and for intercellular communication. Lack of zinc can lead to health problems such as inappetence, diarrhea, hair loss, weak immunity, eye disorders or impotence. In order to prevent these problems, try to consume an adequate quantity of one or more of the following foods. The recommended daily intake of zinc is 15 mg.



The best foods for treating zinc deficiency

  • Oysters (canned): 90.9 mg/100 g (606%DV)
  • Watermelon seeds (kernels, dried): 10.2 mg/100 g (68%DV)
  • Sesame seeds (whole, dried): 7.8 mg/100 g (52%DV)
  • Shiitake (dried): 7.7 mg/100 g (51%DV)
  • Pumpkin seeds (kernels, dried): 7.5 mg/100 g (50%DV)
  • Wheat bran (crude): 7.3 mg/100 g (48%DV)
  • Pork liver (braised): 6.7 mg/100 g (45%DV)
  • Beef (80% lean meat, pan-broiled): 6.1 mg/100 g (40%DV)
  • Cashew nuts (raw): 5.8 mg/100 g (39%DV)
  • Beef liver: 5.2 mg/100 g (35%DV)
  • Flaxseed (raw): 4.3 mg/100 g (29%DV)
  • Lobster (cooked): 4.2 mg/100 g (28%DV)
  • Almonds (roasted): 3.5 mg/100 g (24%DV)
  • Chocolate (dark, 70-85 cacao solids): 3.3 mg/100 g (22%DV)
  • Peanuts (dry-roasted): 3.3 mg/100 g (22%DV)
  • Turkey (roasted): 3.1 mg/100 g (21%DV)
  • Scallop (steamed): 3 mg/100 g (20%DV)
  • Pistachio (raw): 2.2 mg/100 g (15%DV)
  • Tomatoes (sun-dried): 2 mg/100 g (13%DV)
  • Kelp (raw): 1.2 mg/100 g (8%DV)
  • Lentils (boiled): 1.3 mg/100 g (8%DV)
  • Quinoa (cooked): 1.1 mg/100 g (7%DV)
  • Peas (canned): 0.7 mg/100 g (5%DV)
  • Brown rice (long-grain, cooked): 0.6 mg/100 g (4%DV)
  • Broccoli (boiled): 0.5 mg/100 g (3%DV)

Health problems related to zinc deficiency

  • Compromised immune system leading to recurring infections (zinc deficiency causes a functional decline in late-responding T-cells and even the atrophy of the thymus gland, which produces them, and also a disturbance in the function of fast-responding neutrophils, which leads to massive inflammation)
  • Simptomatic low blood pressure
  • Inappetence and anorexia
  • Anemia
  • Loss of smell and/or taste
  • Loss of vision or changes in vision
  • Fatigue
  • Sleep disturbance
  • Depression
  • Mental retardation (even a subclinical zinc deficiency was proven to be related to an impairment of brain function in children and adults; but an extended overdosage of zinc supplements can also lead to brain damage)
  • Learning and memory disorders (the results of a small 6-months zinc supplementation study showed a significant improvement among patients suffering from Alzheimer’s disease)
  • Loss of sex drive
  • Infertility
  • Atrial fibrillation
  • Congestive heart failure
  • Nail white spots
  • Dry or scaly skin, psoriasis and acne
  • Rashes
  • Slow-healing wounds or bruises
  • Loss of hair
  • Dental caries
  • Osteoporosis
  • Diarrhea
  • Unusual or even extreme loss of weight
  • Developmental delays and failure to thrive

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