What Foods Are High in Zinc?

What Foods Are High in Zinc?

Image courtesy of ponsulak at FreeDigitalPhotos.net

Image courtesy of ponsulak at FreeDigitalPhotos.net

Zinc has an enormous impact on our immune system, quality of sleep, and our skin. It produces more than 300 enzymes and takes part in a variety of metabolic processes in our bodies. Zinc is also known as the mineral that contributes to the growth of white blood cells, and helps them fight effectively against different diseases. When we speak about men’s health, zinc is the number one nutrient that improves their sexual health. Not only that zinc increases sperm production, but it also fastens their motility. Thus, for every man who wants to become a father, foods high in zinc is essential. Zinc is also very good for older men for its beneficial effects on prostate health. Medical experts have proved its positive influence on the prevention of prostate enlargement and inflammation. To find out what foods are high in zinc, the article “Top 13 Zinc Rich Foods You Should Include in Your Diet” has published the following list.

What Foods Are High in Zinc?

Food; Milligrams (mg)
per serving; Percent; DV*

Oysters, cooked, breaded and fried, 3 ounces 74.0 493
Beef chuck roast, braised, 3 ounces 7.0 47
Crab, Alaska king, cooked, 3 ounces 6.5 43
Beef patty, broiled, 3 ounces 5.3 35
Breakfast cereal, fortified
with 25% of the DV for zinc, ¾ cup serv. 3.8 25
Lobster, cooked, 3 ounces 3.4 23
Pork chop, loin, cooked, 3 ounces 2.9 19
Baked beans, canned, plain or
vegetarian, ½ cup 2.9 19
Chicken, dark meat, cooked, 3 ounces 2.4 16
Yogurt, fruit, low fat, 8 ounces 1.7 11
Cashews, dry roasted, 1 ounce 1.6 11
Chickpeas, cooked, ½ cup 1.3 9
Cheese, Swiss, 1 ounce 1.2 8
Oatmeal, instant, plain,
prepared with water, 1 packet 1.1 7
Milk, low-fat or non fat, 1 cup 1.0 7
Almonds, dry roasted, 1 ounce 0.9 6
Kidney beans, cooked, ½ cup 0.9 6
Chicken breast, roasted,
skin removed, ½ breast 0.9 6
Cheese, cheddar or mozzarella, 1 ounce 0.9 6
Peas, green, frozen, cooked, ½ cup 0.5 3
Flounder or sole, cooked 3 ounces 0.3 2

Although zinc acts favorably on our overall health, experts do not recommend taking more than they suggest. If we consume more zinc than our bodies need, we expose them to a higher risk of other diseases. Higher doses, if taken over a long-term period, can even lead to prostate cancer. Other symptoms that indicate we exceed its daily recommended dose are vomiting, diarrhea, nausea, headache, and a loss of appetite. That is why doctors suggest sticking to proper daily quantities, i.e. four ounces or 113 grams, and using the foods high in zinc. If we want to use a zinc supplement in a long run, they advise us to consult with our nutritionist.

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