Top 10 Foods Highest in Zinc

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can disrupt absorption of copper and iron, as well as create large amounts of toxic free radicals. The current RDA for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc. Zinc supplements are also available.

#1: Oysters
Depending on type and variety oysters provide 16-182mg of zinc per 100g serving. This accounts for 110%-1200% of the RDA for zinc. The food highest in zinc is the steamed wild eastern oyster which provides 182 mg of zinc per 100g serving.
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#2: Wheat Germ
Packed in jars and sold toasted, wheat germ is great to sprinkle on top of any food. Try it on salads, rice, or steamed vegetables. Toasted wheat germ provides 17mg of zinc per 100g serving which is 112% of the RDA, crude (untoasted) wheat germ provides 12mg (82% RDA).
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#3: Veal Liver
The liver of any animal is packed with vitamins and minerals. In this case, veal has the most zinc with 12mg per 100g serving and 81% of the RDA. Liver is best prepared steamed or fried with onions and herbs.
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#4: Sesame Flour and Tahini(Sesame Butter)
Sesame products contain about 10mg of zinc per 100g serving (70%RDA). Sesame flour can be used as a substitute for wheat flour in cakes and breads. Tahini is commonly found in hummus, a ground chickpea spread and dip of the middle east, it will provide 4.6mg of zinc per 100g serving (31% RDA). Whole sesame seeds provide 7.8mg/100g (52% RDA).
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#5: Low fat roast beef
Low fat beef shoulder,shank,and chuck all contain about 10mg of zinc per 100g serving(70% RDA). If you are looking to buy pre-processed roast beef be sure to consult the nutrition facts about the cut and nutrients. Not all nutrition labels report zinc, so don't worry if you don't see it on there.
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#6:Roasted Pumpkin and Squash Seeds
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 10mg of zinc per 100g serving (70% RDA). If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside.
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#7: Dried Watermelon Seeds
Much like the pumpkin and squash, watermelon seeds are popular in the Middle East and East Asia and they should be in specialty stores catering to those cultures. It is also possible to just eat the seeds raw with the watermelon. You can shell them, or just chew them up whole. Dried watermelon seeds provide 10mg of zinc per 100g serving (70% RDA).
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#8: Cocoa Powder and Chocolate
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. Unsweetened baking chocolate provides 9.6mg of zinc per 100g serving for 64% of the RDA. Cocoa powder will provide 6.8mg (45% RDA) per 100g or 5.4mg(39%RDA) per cup. Most milk chocolates provide around 2.3mg(15% RDA) per 100g serving or 1mg(7%RDA) per bar.
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#9: Lamb
Lamb is a common meat in the Middle East, Mediterranean, and most of Europe, but is increasing in popularity in the Americas. Lamb provides between 4.2-8.7mg of zinc per 100g serving (28%-58% RDA) depending on cut.
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#10: Peanuts
Ever popular peanuts are a great source of zinc, just watch your portions! 100 grams of oil roasted peanuts will provide 6.6mg of zinc, or 44% of the RDA. The same amount of dry roasted peanuts will provide half as much at 3.3mg per 100 gram serving or 22% RDA.
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Other Zinc Rich Foods

Recipes High in Zinc

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References

• USDA National Nutrient Database for Standard Reference, Release 20.

• Office Of Dietary Supplements Fact Sheet

Related Aritcles

• How Much is 100 Grams?
• Top 10 Fruits Highest in Zinc
• Top 10 Vegetables Highest in Zinc
• Top Ten Foods Highest in Iron
• Top 10 Foods Highest in Vitamin C
• Top 10 Foods Highest in Vitamin E
• Top 10 Foods Highest in Vitamin B12
• Top 10 Foods Highest in Magnesium
• Top 10 Foods Highest in Copper

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