Zinc is one of the most important minerals for proper cell development and function, so the intake of foods rich in zinc is of the utmost importance throughout human growth.
In addition, it is being considered one of the most relevant drugs in the treatments consumed by people who have suffered from Covid-19 , because it improves the sense of taste and smell.
For these reasons, in the following article you will learn about the foods with the highest amount of zinc, so that you can learn to identify them and include them in your diet, thus obtaining the multiple benefits of zinc to improve your health.
What is zinc?
The Chilean Nutrition Magazine (1) , points out that zinc is an essential mineral for the function of cells , during the growth and development of each individual from the moment of conception, in addition, it influences the proper functioning of the immune system and neurological.
In addition, among the benefits of zinc , we find that it helps the body to fight certain viruses and bacteria , improves the wound healing process, regulates the function of the senses of taste and smell, which is why it is necessary for the development of the organism. , being one of the acting agents during the formation of DNA.
Important: The Micronutrient Information Center of the Oregon State University (2) , ensures that the recommended daily intake of zinc in adults, whether men or women, is 11 mg/day and 8 mg/day.
Both the deficiency and the excess in the consumption of this mineral are of high risk for health. The low amount of zinc in the body can delay the proper growth and development of the person, while at high levels, it causes the amount of copper in the body to drop, nausea, vomiting and headache.
foods rich in zinc
Zinc absorption occurs in the small intestine . Although it is true, there are currently different products manufactured based on the intake of zinc through medicines or food supplements , however, given its deficiency, it is necessary that you maintain a good diet based on the following foods:
1. Oysters
According to data provided by the Spanish Food Book (3) , oysters are one of the main sources with a high zinc content, since they contain 52 mg per 100 edible grams , in addition, they are a very high contribution of protein, omega -3, iron and essential micronutrients for good health.
Important: A serving of oysters can provide 156% of the recommended zinc intake, which helps strengthen cell development, in turn benefiting DNA synthesis.
2. Red meat
The intake of 100 grams of red meat provides you with 8.6 mg of zinc, in turn, lean meat is one of the best consumption options , thanks to the fact that it contains less fat compared to other types of meat, which It is beneficial for the health of the organism.
3. Liver
The liver is a visceral organ rich in nutrients and low in fat, thus providing an amount of 4.8 mg of zinc per 100 edible grams. Including the liver in the usual diet will help the correct development of red blood cells , this is due to its great contribution of iron combined with zinc.
4. Egg
This is one of the foods considered to have a high protein content , in addition to being an excellent source of antioxidants, phosphorus and zinc, since it contains 1.3 mg per 100 grams of egg, also if you implement it in your daily diet, you will be able to obtain Essential amino acids for the proper functioning of your body.
5. Crustaceans
There are a wide variety of crustaceans that are an excellent source of zinc , among them: crabs that have 3.8 mg, prawns with 3.5 mg and lobsters with 2.3 mg of said mineral, despite the fact that they are not common foods, they still have large amounts of zinc. Contributions to the proper development of the immune system.
6. Wheat germ
The wheat germ is what constitutes the internal part of the wheat seed. Its high zinc content, being 12.29 mg per 100 grams of wheat germ, accelerates the slow growth of cells, also prevents and improves the symptoms of the common cold and diarrhea.
Curious fact: Vegetarians, by not consuming products of animal origin, do not have a sufficient amount of zinc in their diets, so they may suffer from a lower absorption of said mineral, in this sense, cereals such as the germ of wheat and oats are excellent options to replace meats.
7. Pumpkin seeds
Compared to other seeds, pumpkin seeds contain multiple properties and a high zinc content , in this sense, for every 100 edible grams you will get 7.48 mg of this essential mineral, it also contains fiber, which helps improve intestinal transit.
Important fact: Pumpkin seeds contribute to the production of serotonin , a neurotransmitter responsible for regulating mood, and their slightly sweet flavor means that you can eat them as appetizers or as an ingredient in any dish of your choice.
8. Almonds
Among the benefits of the almond, is its contribution of zinc, located at 3.3 mg per 100 grams of this nut. Almonds are also known for being an incredible antioxidant and an excellent source of vegetable fats , thus reducing the chances of heart disease by lowering cholesterol levels.
9. Peanuts
The peanut is a dried fruit known for its large amounts of protein, fiber and minerals, taking into account that it has 3 mg of zinc per 100 edible grams of this legume, as well as phosphorus, magnesium, potassium and an excellent source of Vitamin E.
Important: One of the benefits of peanuts is that it controls bad cholesterol levels in the blood , which in turn contributes to strengthening the circulatory and cardiac systems, in addition, it regulates blood sugar and helps in weight loss.
10. Chicken
A serving of chicken breast can provide 5 grams of zinc. This food is one of the favorites in the diets of people who want to lose weight and those who need to reduce their blood cholesterol levels, due to the low amount of fat it has when eaten without the skin.
Curious fact: Chicken is considered the second food of animal origin, with the highest consumption worldwide, pork is ranked first and beef third.
11. Oats
Not only is it rich in fiber, within the benefits and properties of oats , we find that it has 3.5 mg of zinc per 100 edible grams, which will help you not only regulate intestinal transit , but also absorb the valuable qualities of said mineral that will help you strengthen your immune system.
12. Dark chocolate
Eating dark chocolate, without sugar, will provide you with 10 mg of zinc for every 100 grams of this food. Despite the fact that it contains a large amount of fats and sugars , among the properties of dark chocolate, it stands out that it is a rich source of flavonoids, responsible for regulating and increasing antioxidant action in the body.
Key Findings
- Zinc is an essential mineral for the development of DNA, mainly during pregnancy.
- Strengthens the immune system , so it helps to heal wounds and prevent diseases caused by viruses and bacteria.
- Oysters are currently one of the foods with the highest amount of zinc within its properties.
- Zinc deficiency delays the normal growth and development of people when it occurs at an early age.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.