What is zinc? You might have seen it as part of the periodic table of elements, but do note that it is a vital micronutrient that is often overlooked as compared to others like Potassium. With zinc, it assists the body in supporting numerous enzymes, helping wounds heal faster and better, strengthen the immune system, synthesize DNA, and give normal growth and development during pregnancy, childhood, and even adolescence. In order to make sure that you’re not lacking this nutrient, read on to know some foods that are rich in zinc.
Zinc-Rich Foods That You Should Try Out
If you’re a fan of seafood, then make sure that you also include shellfish in the equation so that you can get your regular dose of zinc. Oysters are particularly rich in this mineral as it has approximately 76-grams of it per serving of 6 medium oysters. With that figure, that is already 7-times more than the daily recommended value for adults. Most adults only require 10-grams per day, and this depends on their age and as to whether or not your breastfeeding and lactating.
Meat is also a good source of zinc, and some prime examples include beef shanks, pork tenderloin, chicken leg, chicken breast, and pork shoulder. For an adequate amount of this mineral to be acquired by the body, beef shanks should be at least 8.9-grams per serving, a pork shoulder should have 4.2-grams, pork tenderloin at 2.7-grams per serving, 1-gram of a chicken breast serving, and 3.4-grams of a chicken leg. Aside from zinc, meat is also rich in protein, iron, and vitamin B12.
Aside from meat and shellfish, dairy is also a prime source of this nutrient. Prime examples include cheeses, whole milk, and yogurt. Therefore, this gives you more reason not to miss out on your daily intake of cheese and milk,, that is of course if you’re not lactose intolerant.
But if you are lactose intolerant, there are also other sources of zinc that won’t make you barf or feel nauseous afterwards. Certain nuts and seeds are great sources of zinc, and these include pumpkin seeds, almonds, and cashews. These are also great snacks which you can munch on while you’re watching a movie at home, or when you’re at work. These nuts and seeds should range from 1- to 2-grams of the nutrient per serving, with pumpkin seeds being the richest source out of the aforementioned examples.