Foods which are rich in zinc mineral include vegetable,dried fruits, oyster, red meat, dairy products, and seafood. Read on the following to know more…
Zinc is an essential micronutrient, responsible for the normal functioning of the plants and animals. It is one of the most commonly occurring trace elements found in nature. In the process of metabolism in human body, zinc is required for various enzymatic and biochemical reactions. Overall, zinc plays a major role in cell division, cell growth,and cell differentiation. It also can improves vision,immune system,fertility, protein synthesis and other metabolic activities.
Zinc Deficiency
Although the importance of zinc in the human body system was known since long time, zinc deficiency was revealed only in the 1960s, when Egyptian teenagers suffered from dwarfism and slow sexual maturation. Since then, several studies on zinc supplements have been study to improve the health of people with zinc deficiency.
Zinc deficiency can be caused by lack of zinc in the diet, loss of zinc during food processing and certain diseases such as diarrhea. Agricultural plants that grown in the zinc-deprived soil contain lower amounts of zinc. The percentage of zinc deficiency is high among low-income populations, especially in those whose stick food consists of cereal-based diets with little or no meat products. In order to prevent zinc deficiency, one should include zinc rich foods in the diet or take zinc supplements.
Foods High in Zinc
We have to rely on the food sources for zinc because our body cannot produce the mineral zinc on its own. As per the recommended daily allowance (RDA), United States, an adult should include 15 milligrams of zinc per day, (excluding pregnant and lactating women). The best way to get enough amount of zinc is to consume a wide variety of zinc-rich foods, for example vegetable,dried fruits, oyster, red meat, dairy products, and seafood . Healthy individuals who follow a regular balanced diet do not require external zinc supplementation. Let’s take a look at the foods that are rich source of zinc.
Oysters and Shellfish
Oyster is one of the best sources of zinc; 100 gm of oysters contain about 25 mg zinc. Similarly, 100gm of shellfish contain 20 mg of zinc. In the studies show, six medium-sized oysters included in the diet can fulfill the daily requirement of zinc.
Red meat
Meat, especially red meat, is a good source of zinc. It has been prove that 100 gm of red meat contains 5.2 mg of zinc. Including lean beef shank or other beef cuts in the diet can provide from 30 – 60 percent of the daily zinc requirement.
Poultry and Eggs
Those who are not like having red meat can include poultry products in the diet plan. About 2 mg of zinc is present per 100 gm of chicken pieces and one medium-sized chicken leg can provide about 15-20 percent of RDA. 100 gm eggs contain about 1.5 mg zinc.
Pork
Pork is another good source of zinc is pork; 100 gm of lean pork pieces contain about 4-5 mg zinc, thus providing 25-30 percent of RDA.
Dairy Products
Vegetarian people can include dairy products as a source of zinc. Yogurt is considered the best dairy source; consumption of 250 ml of yogurt provides 15 percent of RDA. Milk and cheese are also contain high amounts of zinc.
Other Foods
Other foods that contain high amount of zinc include dried fruits (100 gm of nuts contain 3 mg of zinc), fresh fruits, potatoes, beans, canned vegetables, pumpkin seeds and seafood.
Noted that zinc in the large doses is not recommended for a prolonged period of time. An excess zinc intake can lead to fatigue, weak immune system, altered iron metabolism and copper deficiency. It is always advisable to consult a physician about the recommended daily doses before taking the zinc supplements.
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