Top 10 Foods High In Zinc


Many studies have demonstrated the Health Benefits of Zinc. For example, higher zinc levels are associated with a 50% lower risk of developing diabetes. In addition, zinc has the ability to inhibit the growth of cancer cells by protecting the p53 gene. Currently, researchers are still trying to uncover the exact mechanisms that make zinc effective in this area. In the same way, zinc may help to lower the risk of preterm birth in pregnant women. It helps build proteins and DNA, two of the main building blocks in fetal growth.

Excessive consumption of zinc may lead to adverse effects. Excessive intake can lower the body’s “good” HDL cholesterol, alter the copper status, and lower immunity. Zinc supplements should be taken under the supervision of a medical professional to avoid adverse health effects. However, the benefits of zinc are well worth the risk. There are several other benefits of zinc for humans. Despite its toxicity potential, it is relatively safe to consume at least one gram of zinc daily.

Apart from improving skin health, zinc also plays an important role in the production and storage of insulin. It is responsible for binding six insulin molecules in the pancreas and creating a hexamer that is able to be stored. In addition to this, foods high in zinc help support the immune system and aids in the growth of T-cells. Zinc is one of the most important trace minerals in the body and is vital for our health.

Foods High In Zinc

1. Lean Pork Chops

  • Zinc in a 6oz Chop: 4mg
  • Zinc per 100g: 2mg
  • Zinc per 200 Calories: 2mg

2. Lentils

  • Zinc per Cup: 3mg
  • Zinc per 100g: 1mg
  • Zinc per 200 Calories: 2mg

3. Chicken Leg

  • Zinc per Roasted Leg (Thigh And Leg): 5mg
  • Zinc per 100g: 2mg
  • Zinc per 200 Calories: 2mg

4. Oysters

  • Zinc per 6 Oysters: 52mg
  • Zinc per 100g: 61mg
  • Zinc per 200 Calories: 155mg

5. Beef

  • Zinc per 5oz Steak: 15mg
  • Zinc per 100g: 11mg
  • Zinc per 200 Calories: 12mg

6. Firm Tofu

  • Zinc per cup: 4mg
  • Zinc per 100g: 2mg
  • Zinc per 200 Calories: 2mg

7. Low-Fat Yogurt

  • Zinc per cup: 2mg
  • Zinc per 100g: 1mg
  • Zinc per 200 Calories: 3mg

8. Squash and Pumpkin Seeds

  • Zinc per 1 Oz Handful: 3mg
  • Zinc per 100g: 10mg
  • Zinc per 200 Calories: 5mg

9. Shiitake Mushrooms

  • Zinc per Cup Cooked: 2mg
  • Zinc per 100g: 1mg
  • Zinc per 200 Calories: 5mg

10. Oatmeal

  • Zinc per Cup: 2mg
  • Zinc per 100g: 1mg
  • Zinc per 200 Calories: 3mg
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