December 03, 2019
A list of ingredients and dishes rich in this nutritious mineral.

Brown Rice

Zinc is an essential mineral for our body, and performs a fundamental role within it, for example, participating in hundreds of enzymatic reactions, protecting against oxidative damage, participating in wound healing, generating DNA and. In addition, it is necessary for the creation of hemoglobin.

Lack of zinc and health problems

The human body does not have the ability to synthesize Zinc, so it is necessary to acquire it through the diet. It is estimated that of all Zinc ingested (its absorption is carried out in the small intestine) the body only uses 20%.

The recommended daily amount of this mineral is 15mg / day, but assimilation differs from person to person. Zinc deficiency can manifest itself if some foods such as red meat, shellfish, whole grains or dairy products are excluded from the diet.

People with more risk of zinc deficiency are:
  • Vegetarians and vegans
  • Pregnant women
  • Endurance athletes
  • Alcoholics
  • People with gastrointestinal diseases
  • Those who consume excess iron supplements

Both vegetarians and vegans should know that there are also some foods rich in Zinc that can fit into your diet, for example, chickpeas or pumpkin seeds.

Some symptoms of lack of Zinc include:

  • Frequent infections
  • Bad vision in the dark
  • Hair loss
  • Problems with the sense of taste
  • Problems with the sense of smell
  • Skin sores
  • Slow growth
  • Slow healing of wounds

Zinc-rich foods

But what foods are rich in this mineral? What food products provide large amounts of this trace element? You can find a list with 10 foods with a high Zinc content below:

1. Pork

Pork, if lean, is one of the healthiest meats we can eat. Like any meat, it is rich in proteins and vitamins of group B and, in addition, in Zinc. If you really want to eat healthily, always choose meat that is organic to avoid chemicals, antibiotics or hormones that may have been administered to the animal's food. 100 gr of this food contains 6.72 mg of Zinc and 179 calories.

2. Dark Chocolate

If you are a chocolate lover, now you will have one more reason to eat dark chocolate. Well, cocoa is rich not only in antioxidants and magnesium but also in zinc. Obviously, dark chocolate has a high content of saturated fat and a large amount of calories, however, a piece of this delicious pleasure can benefit you in terms of your health. 30 gr of dark chocolate contains approximately 3 mg of Zinc.

3. Brown rice

It is always much healthier to consume whole-grain products, as they contain a high fiber content, antioxidants, micronutrients and also have a lower glycemic index. When it comes to brown rice, it contains more potassium, magnesium, selenium and less sugar than white rice, so it keeps you satiated for longer. 100 grams of this food contains 2.02 milligrams of Zinc and 111 calories.

4. Eggs

Eggs are food with high zinc content. This trace element is found mainly in the yolk, where there are also other micronutrients such as vitamins A, E, D, and K. Egg yolks have a bad reputation because they increase cholesterol, but eating them in a reasoned way is not bad. 100 gram of egg contains 4.93 mg of this mineral.

5. Crab

The crab is delicious food rich in zinc. In addition to being a good source of protein, it contains few calories and is low in fat, making it ideal for weight loss. The only problem is that it has high levels of sodium, which causes fluid retention and increased integral pressure. However, consumed in moderation is not bad food. 100 gr of crab contains 7.6 mg of Zinc and 84 calories.

6. Oysters

Oysters are the top food on this list because of their high zinc content. The different varieties that exist can provide from 16 to 182 mg of this mineral per 100 g. The variety that contains more Zinc is the Oriental Wild Oyster, which provides 182 mg per 100 gr serving. Without a doubt, a food rich in Zinc.

7. Beef

It has already been commented that meat products are foods rich in Zinc, but, without a doubt, the meat with the highest content in this mineral is beef. 100 gr of this meat contains 10mg of Zinc, that is, 70% of the recommended daily intake (RDA). If you go to the butcher shop to buy it, try to be lean meat.

8. Pumpkin seeds

For those who do not consume dairy or meat products, this food is a good alternative to ingest Zinc. For 100 gr its approximate content is 10 mg. If we take an ounce (approximately 85 seeds), its content is 3 mg. In other words, 19% of the recommended daily amount.

9. Peanuts

Peanuts are an excellent source of zinc and can be consumed both naturally and in the form of peanut butter, which has a delicious flavor. Peanut butter or cream contains a large amount of phosphorus, vitamin E and vitamin B7. Also, for every 100 gm of this food, you will be consuming 3 mg of Zinc.

10. Watermelon seeds

Watermelon seeds are a popular food in Asia and the Middle East. They are usually eaten raw, added to a salad or cooked in the oven. 100 gm provides 10 mg of Zinc (70% of the recommended daily amount). An ounce is 3 mg of this mineral, that is, 19% of the RDA.


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