Zinc is a vital mineral that plays a key role in numerous bodily functions, from supporting a healthy immune system to promoting cell growth, wound healing, and hormonal balance. While our bodies don’t produce zinc naturally, it’s essential to get an adequate amount from our diet. Both animal-based and plant-based foods provide excellent sources of zinc, making it accessible for all dietary preferences.
In this guide, we’ll explore the best foods rich in zinc from both animal and plant sources, ensuring you know how to incorporate this essential nutrient into your daily diet for optimal health. Whether you follow a plant-based or omnivorous diet, these foods can help you meet your zinc needs and maintain overall wellness.
The role of zinc in the body
Although zinc is a relatively unknown nutrient, it is a multipurpose nutrient that plays a role in many functions of the body, such as:
- Zinc plays a role in the functioning of the retina and helps to keep your vision sharp, even in the dark.
- It keeps hair strong, contributes to normal hair growth and helps maintain shiny hair. In addition.
- Zinc nourishes skin from the inside out which helps to keep the skin healthy.
- Essential for concentration and memory.
- Enhances the fertility of men and women.
- Stengthens the immune system.
How much zinc do you need per day through the diet?
The Reference Intake (RI) of zinc, the amount of zinc you should digest daily, depends on your gender and age. Zinc is a trace element, which means that you only need small daily quantities. For adult women, the recommended daily intake of zinc is set at 8 milligrams per day. For adult men, it rises to 11 milligrams per day.
Zinc-rich foods of animal origin
1. Oysters
Oysters are known and prized for their aphrodisiac properties. They are said to be able to stimulate libido. But they are also very rich in minerals and trace elements, of which zinc is of course part.
Indeed, the oyster is a bivalve mollusk particularly rich in zinc: each contains about 5.3 mg of zinc. Cooked, canned, or fresh: all oysters will be effective in replenishing our reserves of minerals and stimulating the body’s natural defenses.
Shrimps are also a reliable source of zinc, as 100 grams of shrimp provide 17% of the recommended daily intake of zinc. Moreover, they are also rich in antioxidants.
2. Lobster and crab
Other seafood stands out among the best sources of zinc: crabs and lobsters in particular. 100 grams of lobster provide 3.4 mg of zinc or 23% of the recommended daily allowance. For crab, this value rises to 6.5 mg of zinc or 43% of the recommended daily allowance!
Seafood, in general, is an excellent source of essential minerals and trace elements: don’t hesitate to vary your consumption of seafood as much as possible as part of a balanced diet.
3. Calf’s liver and offal
Calf’s liver is a great source of zinc: raw, it contains just over 12 mg per 100 grams. While the raw liver is richer, cooking only causes the calf’s liver to lose 0.10 mg of its zinc: it can therefore be consumed in all possible ways: in the oven, in a pan, in carpaccio, etc. It is the same for the other offal.
4. Poultry and meat
Poultry contains protein and many essential minerals. It is estimated that 100 grams of chicken breast provide approximately 0.9 mg of zinc.
Meat in general is an excellent source of zinc. 100 grams of red meat for example provide 12 mg of zinc, which is considerable. It is however recommended to pay attention to the meat you consume, by favoring meats of good quality, ideally organic.
Lean ground beef contains 4.12 mg of zinc per 100 grams.
5. Dairy products
Dairy products are an undeniable source of nutrients and minerals. They are also known for their zinc content. A glass of skimmed milk contains the equivalent of 1 mg of zinc, which represents 7% of the recommended daily allowance. Plain yogurt can contain up to 1.4 mg!
To combine the benefits of several sources of zinc, you can add a few pieces of fruit, cashews, and squash seeds to a delicious natural yogurt.
Finally, cheeses are also sources of zinc that are easily assimilated by the body. Indeed, lactose has the effect of improving the digestibility of nutrients.
6. Eggs
Eggs are an essential source of protein. And like most foods high in protein, they also contain a good amount of zinc. It is estimated that an egg provides 0.6 mg of zinc, which is about 5% of the recommended daily allowance.
Zinc-rich foods of plant origin
Certain foods of plant origin also contain a good amount of zinc, in addition to having many other benefits. Zinc is found mostly in foods rich in vegetable protein, but not only.
1. Wheat germ
Wheat germ is a natural source of essential minerals and trace elements. It is particularly distinguished by its zinc content. Indeed, 100 grams of wheat germ contain 16.7 mg of zinc.
You can sprinkle some on a salad, on cottage cheese, or on other cereals.
2. Whole grains
Whole grains are excellent sources of zinc as well as other minerals and trace elements. For 200 grams of brown rice, 0.6 mg of zinc is obtained. For the same amount of oats, 0.9 mg of zinc is ingested. A slice of wholemeal bread brings us up to 0.5 mg of zinc, which is not negligible.
Once again, the main thing is to vary your diet as much as possible with wild rice, wholemeal flour, oatmeal, quinoa, bulgur, whole rye, etc.
As for flour, prefer whole and whole flour. They are much richer in fiber and nutrients, bring the feeling of fullness more quickly, and provide benefits through their daily intake.
3. Legumes
Legumes are one of the best plant sources of zinc. This group of foods includes all forms of beans, peas, and lentils. A simple bowl of chickpeas can contain up to 2.5 mg of zinc, which is 23% of the recommended daily allowance for this trace element. As for white beans, half a bowl is enough to provide us with 25% of the recommended daily allowance. Lentils, low in calories and fat, are rich in vitamins, minerals, trace elements, and protein. 80% of lentils provide up to 4% of the recommended daily allowance for this nutrient!
You can of course vary your diet with split peas, red and green beans, coral, brown and blond. Legumes go perfectly with whole grains for healthy and balanced meals.
4. Seeds
Seeds are very rich foods that we too often overlook. However, they provide very rich and interesting nutrients. Among the seeds richest in zinc are squash seeds. 350 grams of these seeds provide up to 6.6 mg of zinc.
Sesame seeds are very rich in zinc; 100 grams of these grains provide 10 mg of zinc. Of course, it is rare to consume a bowl of seeds per day. However, it is very easy to integrate them into meals by sprinkling them on certain dishes, desserts or by integrating them into culinary preparations such as snacks, for example.
On the other hand, some seeds such as sesame also come in the form of butter (tahini), which allows you to vary your diet and consumption methods.
5. Nuts and oilseeds
Oil fruits and nuts are very rich and natural sources of trace elements, minerals, proteins, essential fatty acids, and vitamins. For example, 100 grams of cashew nuts contain 5.6 mg of zinc. Pecans provide approximately 4.6 mg of zinc per 100 grams.
Hazelnuts, almonds, Brazil nuts, are also great sources of zinc.
6. Mushrooms
Mushrooms, in addition to being very low in calories, are delicious and allow you to vary your diet considerably. In addition, they are excellent natural sources of vitamins, minerals, and essential trace elements, like zinc, which interests us here.
Adding mushrooms to a dish generally increases your intake by 1 to 1.4 mg of zinc. Shiitake mushrooms are distinguished here by their high zinc content. 100 grams of these Japanese mushrooms provide us with 7.66 mg of zinc, which is not negligible.
Often purchased dried, they must be rehydrated before adding them to culinary preparations. Shiitakes are perfect as a garnish for meats, in soups, in mixes with other mushrooms, etc.
7. Green vegetables
Like mushrooms, green vegetables are great side dishes. Some of them are great sources of zinc. This is the case of spinach, which contains up to 1.4 mg per serving, which is equivalent to 9% of the recommended daily allowance. Spinach can be eaten raw (in a salad, or in a smoothie) or cooked.
Spinach is a rich and healthy alternative to traditional lettuce, often criticized for its low nutritional value.
8. Cocoa powder
Chocolate and cocoa powder (preferably unsweetened) help fight cardiovascular pathologies, hypertension, and depressive states. But cocoa is also a natural source of zinc. It is preferable to opt for dark chocolate which, in addition to being rich in magnesium, contains up to 3.3 mg of zinc. Limit yourself to 25 or 30 grams of chocolate per day in order to control your sugar intake.
9. Tofu
People who want to boost their zinc intake without resorting to animal products can consume the foods presented above. They can also turn to tofu, which is an ideal source of zinc for vegetarians and vegans. 100 grams of firm tofu can provide us with up to 2 mg of zinc, which is still 14% of the recommended daily value for this nutrient.
Zinc-enriched products
On the market, you can find foods that have been fortified with nutrients, especially zinc. This is the case of fortified cereals, which can provide a significant amount of zinc and other nutrients: vitamins, minerals, trace elements. Of course, you must, first of all, consult the label of the product in order to ensure that the provided zinc is sufficient.
Signs You May Have a Zinc Deficiency
1. You Frequently Feel Tired
Fatigue is a common symptom of various health issues, but when combined with other signs, it could indicate a zinc deficiency. People with low zinc levels often experience extreme tiredness. Zinc plays a critical role in brain function by supporting neurotransmitter production, so a deficiency can lead to slower cognitive function and even memory problems.
2. Your Immune System is Weaker
Do you find yourself catching colds or other infections more often? Zinc is vital for a healthy immune system. A deficiency makes you more vulnerable to respiratory and ENT (ear, nose, and throat) infections.
Zinc boosts the body’s innate immune response, and without enough of it, your immune system struggles to fight off infections. Zinc also acts as an antioxidant, protecting cells and modulating immune function. A deficiency can lead to chronic inflammation and reduce the body’s ability to fend off illness.
3. You’ve Lost Your Appetite
One puzzling symptom of zinc deficiency is a loss of appetite, though the exact cause remains unclear. One theory is that insufficient zinc leads to undigested food accumulating in the intestines, which could suppress hunger. This can create a vicious cycle: the less you eat, the worse your zinc deficiency becomes, further reducing your appetite.
Zinc also plays a key role in the production of proteins like gustin, which is crucial for maintaining your sense of taste. A lack of zinc can affect your taste buds, reducing your appetite even more.
4. Hair Loss and Brittle Nails
Zinc is essential for hair and nail growth. It helps form keratin, the protein that makes up both hair and nails. Zinc is also present in high concentrations in the skin, where it supports the differentiation of keratinocytes—cells essential for skin and hair health.
Without enough zinc, your hair may become thin, brittle, and prone to falling out. In severe cases, this can lead to alopecia (hair loss). Similarly, your nails may become brittle or develop white spots and ridges. Skin health can also suffer, leading to peeling or flaking skin, and conditions like acne may worsen.
5. You Experience Depression or Mood Swings
Zinc deficiency is linked to mental health issues, such as depression and mood disorders. Research shows that people suffering from depression are more likely to have low zinc levels. While the exact connection between zinc deficiency and mental health is not fully understood, one theory relates to zinc’s role in the brain’s antioxidant defense system.
Zinc is involved in affective and cognitive functions, influencing brain circuits like those involving glutamate, a neurotransmitter linked to the brain’s reward system. Over time, zinc deficiency could contribute to the development of psychiatric conditions and cognitive decline.
6. You Have Hormonal Imbalances
Zinc is crucial for the production of several hormones, including insulin, thymic humoral factor, and gustin. Each of these hormones plays a vital role in the body:
- Insulin regulates blood sugar levels.
- Thymic humoral factor helps T-cells function properly, supporting the immune system.
- Gustin, found in saliva, helps stimulate the growth of taste buds.
When you’re deficient in zinc, these hormones may not function optimally, leading to problems like:
- Insulin resistance, which can increase your risk of diabetes.
- Weight gain due to disrupted metabolism.
- Loss of taste and smell from decreased gustin production.
7. Slow Wound Healing
If your wounds are taking longer to heal, a zinc deficiency might be to blame. Zinc plays an important role in cell repair and wound healing by acting as a co-factor for enzymes responsible for rebuilding cell membranes and supporting cell growth. Without enough zinc, the healing process slows down, leaving you more prone to infections and delayed recovery from injuries.
Recognizing these signs of zinc deficiency can help you address potential health issues before they worsen. If you suspect you may be deficient, consider incorporating zinc-rich foods such as meat, shellfish, nuts, and seeds into your diet or consult a healthcare professional for further guidance on supplementation.
Conclusion
Zinc is a crucial mineral for maintaining overall health and well-being. In most cases, a balanced and varied diet can provide the necessary amount of zinc to meet your daily nutritional needs, even in special circumstances like pregnancy, breastfeeding, or intense physical activity.
To ensure you’re getting enough zinc, consider incorporating more of the zinc-rich foods highlighted in this article into your regular meals. These foods will naturally help boost your intake and support various bodily functions, including immune health, cell repair, and hormonal balance.
In some cases, if dietary sources are insufficient, zinc supplementation may be recommended, but only under the guidance of a healthcare professional. Proper supplementation can help address any deficiencies and ensure your body gets the zinc it needs for optimal function.
