3. Beef Liver
Consuming 3 ounces (85 grams) of cooked beef liver offers 4.5 milligrams of zinc (41% DV*).
Beef liver stands out for its rich nutritional profile, boasting higher levels of calories, vitamin B12, vitamin B6, vitamin A, zinc, and phosphorus compared to other organ meats. Try cooking it with grass-fed butter and onions for a flavorful dish packed with essential nutrients.
4. Lamb
Enjoying 4 ounces (113 grams) of New Zealand leg of lamb provides 3.6 milligrams of zinc (33% DV*).
Lamb is not only a good source of zinc but also packs in essential vitamins and minerals such as vitamin B12, riboflavin, selenium, niacin, phosphorus, and iron.
5. Hemp Seeds
A mere 3 tablespoons (30 grams) of hulled hemp seeds deliver 3 milligrams of zinc (27% DV*).
Apart from being rich in zinc, hemp seeds are packed with omega-3 and omega-6 fatty acids, offering notable benefits for heart health and inflammation reduction.
6. Pumpkin Seeds
Snacking on just 1 ounce (28 grams) of roasted, unsalted pumpkin seeds offers 2.2 milligrams of zinc (20% DV*).
These seeds and pumpkin seed oil are particularly beneficial for post-menopausal women’s wellness, prostate health, and mental well-being.
7. Cashews
A single ounce (28 grams) of raw cashews offers 1.6 milligrams of zinc (15% DV*).
Besides zinc, cashews boast unsaturated fatty acids and high protein content. Research suggests that cashews may aid in combating heart disease, reducing inflammation, promoting bone health, and supporting brain function. Additionally, their satiating effect can aid in weight management, and their optimal zinc-to-copper ratio helps maintain mineral balance.
8. Sunflower Seeds
Enjoying 1 ounce (28 grams) of unsalted, toasted sunflower seed kernels provides 1.5 milligrams of zinc (14% DV*).
Sunflower seeds are a nutrient powerhouse, offering not just zinc but also significant amounts of vitamin E, thiamine, manganese, and copper per serving.
9. Lentils
Consuming 3.5 ounces (100 grams) of cooked, mature, unsalted, boiled lentils yields 1.3 milligrams of zinc (12% DV*).
Lentils are renowned for their health benefits, being rich in polyphenols and micronutrients including zinc. As a plant-based protein source, they serve as an excellent zinc-rich option for vegetarians.
10. Turkey Breast
Indulging in 3 ounces (85 grams) of cooked, roasted turkey breast (meat only) provides 1.3 milligrams of zinc (12% DV*).
Turkey breast is not just a protein powerhouse, with over 25 grams per serving; it’s also essential for various bodily functions including oxygen transport, blood clotting, and tissue repair and regeneration.
11. Eggs
Two whole eggs (100 grams) provide 1.3 milligrams of zinc (12% DV*).
Eggs are nutrient powerhouses known to offer protection against various health issues like heart disease, diabetes, macular degeneration, and mood disorders. Additionally, research indicates that eggs may aid in weight loss.
12. Sardines
A single can (3.75 ounces or 92 grams) of drained Atlantic sardines canned in oil contains 1.2 milligrams of zinc (11% DV*).
Sardines stand out as one of the most nutrient-dense foods, packed with omega-3 fatty acids, protein, vitamin B12, and selenium. Their convenience, affordability, and delicious taste make them an excellent addition to any diet.
13. Shiitake Mushrooms
Enjoying 3.5 ounces (100 grams) of shiitake mushrooms provides 1 milligram of zinc (9% DV*).
Shiitake mushrooms boast numerous health benefits, including immune-boosting properties due to their antioxidant activities and anti-inflammatory effects.
Recommended Zinc Intake
The amount of zinc needed varies based on factors like sex, age, and life stage. Here are the recommended dietary allowances (RDAs) for zinc according to age groups:
- – Men aged 14 and older: 11 mg
- – Women aged 14-18: 9 mg
- – Pregnant women aged 14-18: 12 mg
- – Breastfeeding women aged 14-18: 13 mg
- – Women aged 19 and older: 8 mg
- – Pregnant women aged 19 and older: 11 mg
Recap
Zinc is a vital mineral your body can’t produce naturally. It’s crucial for immune function, skin health, and growth. While animal-based foods like fish, meat, and poultry are rich in zinc, you can also find it in plant sources such as nuts and seeds.
Zinc deficiencies are rare in the United States. If you suspect you might be lacking in zinc, consult your healthcare provider to assess your levels and safely address any deficiencies.
