Foods high in zinc

A list of foods high in zinc. Zinc deficiency symptoms.

Foods high in zincZinc is an important mineral for the overall good condition of the body. It affects mental function and the ability of the brain to memorize. Zinc is important for the skin and hair. It is necessary for normal functioning of every single cell in the human body. Zinc is essential for proper development of male sex organs and the reproductive capabilities of women.

Unfortunately, our bodies can not store zinc, so you should regularly take it.

Zinc deficiency symptoms can be: growth retardation, severe diarrhea, hair loss, eye damage and skin, weakening of the immune system and lack of appetite.

It is important to eat foods with zinc. Here is a list of foods high in zinc:

  • Oysters. Oysters are among the richest zinc foods. 1 medium oysters a day will provide 100% of the required daily zinc. No matter how you eat oysters – fresh, cooked or canned.
  • Meat. The meat is also among the  foods high in zinc . Furthermore, the meat also contain iron and proteins. The highest content of zinc is in the dark poultry meat. Pork, chicken, beef and offal contain up to 140 milligrams per kilogram of product. River fish and veal liver contain up to 85 milligrams.
  • Beans. All beans are a great source of foods high zinc. No wonder that so often it is recommended in different diets. All beans are suitable source of zinc for those not keen on meat.
  • Seafood. Meat of lobsters and crabs also suitable way to obtain zinc. To be most useful, do not overdo harmful additions – mostly oil and sauces and dressings based on fat.
  • Nuts. Nuts are our favorite ingredient when it comes to healthy eating and foods high in zinc. They are rich in minerals and supplies the body with beneficial unsaturated fats.
  • Roasted pumpkin seeds are foods high in zinc too. It is popular food in the Middle East and East Asia and provides 10 mg. (70% RDA) of zinc per 100 g.
  • Dark chocolate and cocoa powder are foods high in zinc too. Nowadays, dark chocolate is becoming more and more healthy hit and its benefits are confirmed with each subsequent survey.


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