Foods Containing Zinc One of the important micro-nutrients needed by the body is zinc. Zinc is included in micronutrients because the body only needs it in small amounts. Even so, zinc is an important mineral that the body needs to maintain and improve health.
Zinc is needed to maintain the function of more than 300 enzymes, metabolize nutrients, and maintain the immune system. Adult men are advised to consume 11 mg of zinc per day, while adult women need 8 mg per day. However, pregnant and lactating women need more zinc intake, namely 11-12 mg per day.
1. Meat
Red meat is an excellent source of zinc, including beef, lamb and pork. In fact, 100 grams of raw ground beef contains 4.8 mg of zinc. This amount is 44 percent of daily needs.
2. Clams
Shellfish is a food that contains high amounts of zinc and low in calories. In 6 medium-sized oysters, there are 32 mg of zinc. For pregnant women who want to eat shellfish, make sure the shells are cooked thoroughly.
3. Nuts
All types of nuts include foods that contain high amounts of zinc. In fact, 100 grams of lentils contain zinc as much as 12 percent of daily needs.
4. Grains
Grains are a healthy addition to your daily diet and can increase your zinc intake. Types of grains that contain high amounts of zinc which are good for consumption are pumpkin seeds and sesame seeds.
5. Milk
Milk and its processed products, such as cheese, provide a number of important nutrients for the body, including zinc. For example, 100 grams of cheddar cheese contains 28 percent of the daily requirement of zinc, while one cup of milk contains 9 percent of the daily requirement of zinc.
6. Eggs
Eggs contain moderate amounts of zinc and can help meet the body’s daily requirement for zinc. For example, one large egg contains 5 percent of your daily requirement of zinc. In addition, eggs also contain 77 calories, 6 grams of protein, 5 grams of healthy fat, and a number of other vitamins and minerals.
7. Wheat
Whole Whole grains like quinoa contain some zinc. However, like legumes, whole wheat contains phytate which binds to zinc and reduces its absorption. In addition, whole wheat also contains more important nutrients, such as fiber, B vitamins, magnesium, iron, phosphorus, manganese, and selenium.
