31 foods with zinc (includes table)
The main sources of zinc are mainly those of animal origin, such as red meat, poultry, offal and seafood, such as oysters and cangrejo.
Also, zinc is found in various foods of vegetable origin, such as nuts, seeds, vegetables and whole grain cereals. However, it is important to bear in mind that several factors can reduce the absorption of zinc in the body, such as some food substances called phytates or some diseases, such as diarrhea.
Zinc is an essential nutrient and is not produced naturally by the body, its intake is necessary so that the body can carry out various enzymatic and metabolic processes, maintaining normal physiological functions, in addition to strengthening the immune system, leaving the body stronger to combat them. diseases caused by viruses, fungi and bacteria. Find out more about what zinc is for.
Zinc rich food table
The following list shows the foods of animal origin that have the most zinc:
|Foods||Zinc content in 100 g|
|boiled oysters||37 mg|
|roast beef||8.5 mg|
cooked liver liver
Cocido de pollo liver
|cooked crab||4.3 mg|
|roasted pork||2.48 mg|
|What a mozzarella||2.76 mg|
In addition, other foods, such as huevo, yogurt and other seafood, such as mussels, lobster and pulp, also contain zinc.
The following list shows the foods of plant origin that have the most zinc:
|Foods||Zinc content in 100 g|
|wheat germ||12.2 mg|
|hemp seeds||9.9 mg|
|poppy seeds||7.9 mg|
|Ajonjoli or sesame seeds||7.7 mg|
|Calabash seeds||7.6 mg|
|Calabash seeds||7.3 mg|
|Cooked soy frijoles||4.1 mg|
|Maní or Cacahuate||4.8 mg|
|Nuez de Brasil||4.5 mg|
|Nuez pecan||4.3 mg|
|Cooked soy frijoles||4.7 mg|
|Avena today||3.97 mg|
|Chocolate 70-85%||3.3 mg|
|brown rice||2.2 mg|
|cooked frijoles||1.4 mg|
Other foods that contain zinc in smaller amounts are: some vegetables, such as broccoli, soy sprouts, fresh beers and spinach. There are also foods that are fortified with zinc, such as some drinks, dairy products and breakfast cereals.
Factors that affect your absorption
The amount of zinc that is absorbed and used by the body can be affected by several factors, which can be nutritional or certain illnesses with intestinal absorption problems, such as diarrhea or acrodermatitis enteropathica, among others.
Zinc from foods of plant origin is more difficult to be absorbed in the intestine due to the presence of phytic acid. Similarly, processed foods have a significant loss of zinc, as is the case with refined cereals, and it is important to consume those that are whole.
On the other hand, the zinc of foods of animal origin is absorbed much better than foods of plant origin, as they are rich in proteins, which facilitate their absorption in the body.
Therefore, especially for vegetarians who do not eat meat, they should always consume whole foods, remove and germinate vegetables and cereals, to help reduce the amount of phytates in foods, increasing the bioavailability of zinc.
Daily Zinc requirement
The recommended daily requirement for zinc intake varies according to the stage of life, but a balanced diet meets the nutritional needs of this mineral.
The amount of zinc in the blood varies between 70 to 130 mcg/dL and in the urine it is normal to find between 230 to 600 mcg of zinc/day. For what the recommended daily requirement is:
|Age / Gender||Recommended daily requirement (mg)|
|9 -13 years||8.0|
|Men between 14 and 18 years old||11.0|
|Women between 14 and 18 years old||9.0|
|Men majors 18 years old||11.0|
|18 year old females||8.0|
|Embarazo under 18 years old||14.0|
|Embarazo minors of 18 years||11.0|
|Maternal lactation under 18 years old||14.0|
|Maternal lactation over 18 years old||12.0|
Symptoms caused by zinc deficiency or excess
Zinc deficiency can cause altered sense of taste, anorexia, apathy, delayed growth, hair loss, delayed sexual maturity, low sperm production, weak immune system and glucose intolerance.
In some cases there could be an excess of zinc, manifesting itself through some signs and symptoms such as nausea, vomiting, abdominal pain, anemia or copper deficiency.
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