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24.Food sources of Zinc mineral , A Presentation toNutrition ByMr. Allah Dad Khan
2. Food Sources of Zinc
Mineral
A Research Report By
Mr Allah Dad Khan
3. Zinc
Zinc is necessary for many of the body’s processes and most people are
chronically deficient in this vital mineral. It is an active agent in our body’s
ability to metabolize food and nutrients. It is also involved with triggering over
100 differing internal enzymes required for many metabolic actions. Zinc is also
crucial for the health of the human immune system. It aids growth through its
role in protein building and synthesis, and is therefore particularly needed in
pregnant and lactating women
4. Zinc
It also plays a role in the body’s ability to heal itself after an injury. Zinc supports
your sense of smell and is commonly linked to healthy eyes, skin and hair. We
must ensure that we get enough zinc in our diet, potentially from zinc
supplements, as the body does not naturally have a zinc storage system.
There are many foods that contain zinc, but the following list of foods possess
the highest amounts of naturally-occurring zinc. These foods would be a great
addition to any diet
5. Beef
Beef is a great food for upping your
Zinc levels because ounce for ounce it
has more zinc than many other foods.
This means that a reasonable serving
of beef will yield you more Zinc for
your efforts. Some other foods on this
list may have more Zinc, but it’s
unlikely that you would eat very much
of that food in one sitting, like
pumpkin seeds. But a nice serving of
steak will go a long way in the Zinc
department for that day. Serving Size
(100 grams), Zinc (4.18 milligrams),
254 calories.
6. Beef Liver
Beef liver gets it’s own spot on our list
because it is so different than ordinary
beef. It ranks higher in several
categories than beef does, including
having slightly higher levels of Zinc.
But it doesn’t stop there. It outdoes
beef as well as a many foods typically
thought of as being healthy in many
things like potassium, magnesium,
Vitamin A and Vitamin B-12. It may be
harder to find than ordinary beef, but
it’s worth seeking out. Serving Size
(100 grams), Zinc (4.25 milligrams),
175 calories.d
7. Brown Rice
Brown rice is always a good substitute
for white rice, because it has a lower
Glycemic Index score, has more
potassium, more magnesium,
moreselenium, and fewer
carbohydrates. We’ve seen higher Zinc
counts in other foods, but the
likelihood of eating a 100 gram serving
of brown rice is pretty doable. That’s
why it makes a great side to any meat
dish, and can also be incorporated
into thousands of recipes in place of
white rice. Serving Size (100 grams),
Zinc (2.02 milligrams), 111 calories.
8. Cashews
These healthy nuts are sometimes
avoided because of the Nutrition
Information label which shows how
high in fat they are. But much of their
fat content is monounsaturated, a
healthy fat. The Zinc content in
cashews is another reason to use this
as a healthy snack that can tide you
over between meals, or be used in a
recipe to enhance flavor, replace dairy
products in a vegan recipe, or add a
bit of buttery crunchiness. Serving
Size (100 grams), Zinc (5.35
milligrams), 553 calories.
9. Chickpeas
These might also be labeled Garbanzo
Beans in the store, but it’s still
chickpeas. These are what is used in
hummus, and is pretty much a staple
in vegetarian cuisine because of its
many healthy properties. Zinc would
have to be one of them. You’re getting
a good amount of it here, while
keeping your calories down, getting
extra fiber, as well as protein. It’s a
very well-rounded food that can help
you feel full and give you additional
vitamins and minerals. Serving Size
(100 grams), Zinc (3.43 milligrams),
119 calories.
10. Cereals:
Fortified cereals like bran, whole
grain and multigrain cereals contain
high amounts of zinc. It should be kept
in mind that such cereals also contain
phytates which bind with the zinc in
them and prevent proper absorption.
Cereals with high sugar levels should
also be avoided as the high sugar
content is enough to neutralize the
health benefits of zinc.
11. Crab
If love to eat crab legs, there’s good
news, it’s relatively high in Zinc and
can help you meet your daily needs in
this area. Crab is also a good source of
protein, and doesn’t weigh you down
with a lot of calories. It’s very low in
fat, but you’ll want to watch out for
the sodium levels, which can run
rather high, leading to water
retention and an increase in blood
pressure. Serving Size (100 grams),
Zinc (2.8 milligrams), 84 calories.
12. Dark Chocolate
As if you needed any additional
reasons to eat chocolate, here’s one
more. You’re getting quite a bit of
Zinc in chocolate, but of course it’s
also pretty high in calories so you
don’t want to overdo it. There are
antioxidants in dark chocolate that
you don’t get with milk chocolate, and
you end up avoiding a lot of the sugar
and added fat if you stick to dark
chocolate. Serving Size (100 grams),
Zinc (9.6 milligrams), 546 calories.
13. Egg Yolks
The yolks of eggs specifically are a
good source of Zinc. The whites, not
so much, which is why you’re missing
out on a lot if you only opt for egg
whites. Egg yolks contain all of the
vitamins that are in an egg as well, so
by eating the yolk you may be getting
more fat but you’re also getting
Vitamins A, E, D and K, as well as
additional amounts of minerals, which
more than make up for any potential
drawbacks. Serving Size (100 grams),
Zinc (4.93 milligrams), 322 calories.
14. Flax Seeds
Flax seeds get a lot of attention
because of their omega-3 and fiber,
but it’s also a good source of Zinc.
Keep in mind that this is one food that
you won’t be eating a mouthful at a
time, but it can be used as part of a
Zinc-conscious eating plan to get your
total numbers up. They can be
sprinkled on just about anything for
added nutrition. Try pouring some into
soups and smoothies and you won’t
even know it’s there. Serving Size
(100 grams), Zinc (5 milligrams), 534
calories.
15. Fruits:
Fruits generally do not contain
abundant amounts of zinc but there
are certain fruits that are the richest
sources of this mineral. Pomegranates
top the list with one fresh
pomegranate providing 1 mg of zinc.
Avocados are also high in zinc
providing 1.3 mg in one medium fruit.
Berries are good sources of zinc too. A
cup of blackberries contain about 0.8
mg while raspberries and loganberries
each contain 0.5 mg of zinc. A cup
serving of dates provides 0.4 mg of
zinc.
16. Garlic
Garlic has a long list of health
benefits, not the least of which is that
it provides a respectable amount of
Zinc. Granted, it’s not going to be
able to take a big chunk out of your
Zinc requirements for the day when
used in cooking, but it can contribute
and add to the day’s total. Garlic also
has cleansing properties, and has long
been linked to anti-cancer effects and
a healthier heart. Serving Size (100
grams), Zinc (1.16 milligrams), 149
calories.
17. Kidney beans
Kidney beans are a great non-meat
source of Zinc, which is good news for
vegans and vegetarians looking to get
the Zinc requirements met. These
beans are also helpful in maintaining
healthy blood glucose levels, providing
energy and keeping you feeling full for
long periods without a subsequent
crash. They can be eaten as a side
dish by themselves or added to any
entree to boost fiber intake and add
additional protein. Serving Size (100
grams), Zinc (2.79 milligrams), 127
calories.
18. Lamb
Lamb often gets overlooked on the
meat scene because of its higher fat
content, but in some countries around
the world it is just as popular as beef.
The Zinc it contains is reason enough
to start adding it to your menu
rotation, and you can opt for cuts of
lamb that are a bit leaner than others.
Ask your butcher for lean cuts, or
simply pick out ones that have less
visible fat at the store. Serving Size
(100 grams), Zinc (8.66 milligrams),
264 calories.
19. Lima Beans
Mom says: Eat your lima beans! Turns
out she was onto something, and lima
beans put up pretty good numbers in
the Zinc column. Remember not to go
overboard with any one food, and
shoot for a variety of different foods
to meet your needs. Lima beans are
relatively low in calories and help the
body in a number of ways including
adding more fiber, protein, folate,
iron and magnesium. Serving Size
(100 grams), Zinc (2.83 milligrams),
126 calories.
20. Lobster
Lobster may only get eaten on special
occasions because of its priciness, but
when you do eat it you’re getting a
big boost of Zinc without a lot of
calories being added to the bottom
line. Of course lobster often gets
dunked in melted butter, but that
butter should be clarified making it
ghee, a healthier form of butter that
is free of the impurities that ordinary
butter contains. Serving Size (100
grams), Zinc (7.27 milligrams), 89
calories.
21. Mushrooms
Regardless of which mushrooms you go
with, there will likely be a good
amount of Zinc in them. Mushrooms
are a great add-on to any meal, and
they can flavor up a pizza or simply be
cooked up and eaten as a side dish.
They have a healthy assortment of
vitamins and minerals, and several
types of mushrooms have been shown
to have anti-cancer benefits. Serving
Size of Shiitake mushrooms (100
grams), Zinc (7.66 milligrams), 34
calories.
22. Nuts:
Nuts can also be considered as good
sources of zinc. Cashews, in particular,
are rich in this mineral with 100 grams
serving providing 5.6 mg or 37% DV of
zinc. Other nuts containing zinc
include pine nuts (12% DV), pecans,
(9% DV), almonds, peanuts and
walnuts (6% DV each) and hazelnuts
(5% DV).
23. Oysters
The amount of Zinc in oysters varies,
but will always be enough for the day
if you get a 100 gram serving. The
benefit of eating foods high in Zinc
rather than taking a Zinc supplement
is that your body can easily process
excess levels of a mineral that comes
from natural sources. This is why you
don’t have to worry that a serving of
oysters provides more Zinc than what
is needed, your body will simply expel
what it doesn’t need. Serving Size
(100 grams), Zinc (16-182
milligrams), 199 calories.
24. Peanuts
Peanuts can be used as a snack to hold
you over between meals, and they
also provide plenty of Zinc to help the
cause. Consider eating peanut butter
if you don’t like the crunchiness of
whole peanuts. If you buy an organic
variety the only ingredient should be
organic peanuts, and therefore it’s
just like eating it in whole form, but
you don’t have the crunch unless you
buy the crunchy version. Serving Size
(100 grams), Zinc (3.27 milligrams),
318 calories.
25. Peas
Peas are one of those quintessential
side dishes, and for it’s pretty clear
why. They taste good and provide a
wide range of benefits like staving off
cancer, providing energy, helping with
anti-aging, and helping to regulate
blood glucose levels. Turns out they’re
also not too shabby in Zinc content,
and while they don’t provide a big
chunk they can serve as a top
contributor along with other foods
found on this page. Serving Size (100
grams), Zinc (1.24 milligrams), 81
calories.
26. Pumpkin seeds
Chances are, you’re not eating enough
pumpkin seeds. If you save this as an
annual October treat, it’s time to start
getting them into your system
throughout the year. They’re not only
remarkably high in Zinc, but they
provide other benefits to the body like
helping you sleep better at night, giving
you a dose of omega-3s, and keeping
your blood sugar levels looking good.
Promising research also suggests that
they may be considered an anti-
inflammatory food. Serving Size (100
grams), Zinc (7.81 milligrams), 559
calories
27. Salmon
Salmon often ranks on lists of the
healthiest foods you can eat, and for
good reason. It’s high in omega-3s and
is an excellent source of protein,
which is why it can help out dieters
across a wide range of different diet
strategies. It may not be a Zinc
powerhouse like some of the other
foods listed here, but it can serve to
help add to your total daily intake,
which is the overall goal. Serving Size
(100 grams), Zinc (0.64 milligrams),
208 calories.
28. Sesame Seeds
If the only time you think about
sesame seeds is when they’re on a
sesame seed bun, it’s time to re-
introduce yourself to them. They’re
packed with Zinc, and while you likely
won’t be eating large quantities of
them, they can basically be sprinkled
on just about any dish to add instant
nutrition. Not only are they high in
Zinc, but they’re loaded with healthy
polyunsaturated and monounsaturated
fats. Those are the good fats that your
body needs in order to burn off
fat. Serving Size (100 grams), Zinc
(7.75 milligrams), 573 calories.
29. Shellfish
Shellfish like crabs, clams, lobsters
and mussels are powerful sources of
zinc that are prior included in the zinc
rich foods list. A serving of 6 oysters
contains 76 mg of zinc which is nearly
seven times the recommended daily
allowance of this mineral. Shellfish is
not easily available. Since it is
exceptionally high in zinc, it is
advisable to eat it occasionally. Excess
intake of zinc can lead to impaired
immunity and difficulties in
metabolizing other minerals.
30. Shrimp
Shrimp serves as a good food for Zinc
intake, and also provides other
benefits like being a high quality
protein, and being low in calories.
They are also a surprising source of
antioxidants. Usually it’s fruits and
vegetables that get mentioned in a
discussion of antioxidants, but shimp
have pretty good sized dose of an
antioxidant that helps fight
inflammation in the body, which can
provide relief to anyone suffering from
an inflammatory condition. Serving
Size (100 grams), Zinc (1.34
milligrams), 85 calories.
31. Spinach
Spinach may not be the food with the
most Zinc in it, but it holds its own
considering that it’s a plant source.
It’s just one of the many vitamins and
minerals that spinach is known for,
and one more reason to eat it more
often. Having a salad with spinach as
the base is an easy way to start
getting more Zinc into your diet,
especially when you top that salad
with other Zinc-containing
foods.Serving Size (100 grams), Zinc
(0.53 milligrams), 23 calories.
32. Squash Seeds
Another popular Middle Eastern seed,
squash seeds contain around 10mg of
zinc per 100g serving. You can remove
the seeds directly from the squash and
eat them raw, or dry or roast them in
your oven. I prefer raw.
33. Turkey
Turkey doesn’t show up quite as much
as chicken and is typically reserved for
sandwiches throughout the year, and
in whole form during the holiday. But
no matter how you consume it, or how
often, it’s going to provide you with a
good Zinc dose, without piling on the
fat and calories. Opt for roasted
turkey breast and avoid the extra
sodium and nitrates that cold cuts
contain. Serving Size (100 grams),
Zinc (3.09 milligrams), 104 calories.
34. Vegetables:
Certain vegetables are also good sources
of zinc. These include soybeans, lima
beans and peas. A cup serving of
soybeans contains about 9 mg while the
same amount of peas and lima beans
contain 2 mg of zinc each. Other
vegetables that contain zinc include
green beans (1 mg) and Brussels sprouts
or asparagus (0.5 mg) in a cup serving. A
cup of corn provides 0.7 mg while
potatoes and pumpkin provide 0.6 mg of
zinc. Among the leafy green vegetables,
Swiss chard is a good source of zinc,
providing about 0.2 mg in a cup serving.
35. Wheat Germ
An excellent additive to sprinkle on
your salad, toasted wheat germ offers
17mg of zinc per 100g serving. This is
over 100% of the recommended daily
allowance.
36. Watermelon Seeds
Here’s a seed that often gets spit out,
and many times doesn’t even show up
because the watermelon is seedless.
But if you dry watermelon seeds, and
even toast them, they can be a
wonderful source of Zinc, as well as
other good things for the body, like
protein, magnesium, healthy fats, and
a host of B Vitamins. This makes them
a great snack to consider, since most
of us are not in the habit of eating
them. Serving Size (100 grams), Zinc
(10 milligrams), 602 calories.