Zinc is a beautiful mineral. But you should not only eat foods with zinc to do something good for your skin and hair. Zinc also strengthens the immune system. We’ll show you the best zinc suppliers.
Zinc is vital – and yet most of us don’t have zinc as a nutrient on our radar. After all, everyone is talking about iron deficiency and how important vitamins C or A are for the body. However, zinc is an essential trace element that the body cannot produce, but it is necessary. We, therefore, have to give it to him regularly through foods containing zinc.
How Much Is Zinc Per Day Healthy?
Depending on the diet, sufficient zinc intake is surprisingly easy. An adult woman needs around 7-10 mg of zinc per day (pregnant and breastfeeding women need more), men around 11-16 mg. The German Nutrition Society published these reference values.
Those who pay attention to a balanced and varied diet eat enough zinc-containing foods to meet these needs. Zinc is found in meat and cheese, for example. But vegetarians and vegans can also cover their zinc requirements with oat flakes, whole wheat, nuts, or seeds. However: the body can utilize zinc better from animal foods.
Good To Know:
Specific food components cause an increased zinc absorption in the intestine. This includes vitamin C and protein from animal foods. Vegetarians, in particular, can increase their zinc intake by cleverly combining their foods. Our tip: just put a squirt of lemon juice on your food, or combine zinc-containing foods of plant origin with animal protein such as eggs, yogurt, etc.
Good Reasons To Eat Foods Containing Zinc
Zinc works small miracles in the body. On the one hand, it ensures that skin and hair look beautiful – which is what many women and men want. In addition, zinc is a valuable helper in the defense against germs because it strengthens the immune system. So if you often suffer from colds, you should make sure to consume the classic portion of vitamin C and zinc. In addition, zinc is involved in numerous metabolic processes.
Zinc deficiency is rare in Germany as there are many zinc-containing foods that most people eat regularly. However, in the case of a very one-sided diet, there can be a deficiency. Typical symptoms of a zinc deficiency are lack of drive, weight loss, poor concentration, or increased susceptibility to diseases. Hair loss or skin problems can also indicate a zinc deficiency.
Foods Containing Zinc: List Of The Best Suppliers Of Zinc
Oysters Contain The Most Zinc
When it comes to zinc foods, oysters are by far the absolute front runner. There is 22 mg of zinc in a 100 g portion of oysters! Other seafood cannot even begin to compete: 100 g of scallops only contain around 2 mg of zinc, and crabs just 2.2 mg per 100 g.
Zinc In Foods: Cereals And Legumes
Most people eat wheat as flour, processed into bread or pasta. In this form, however, it contains miniature zinc. It looks very different from wheat germ or even wheat bran.
100 g wheat germ: 8.6 mg zinc
100 g wheat bran: 9 mg zinc
In everyday life, wild rice can also be cooked as an accompaniment to all dishes. It’s worth it because wild rice provides 6 mg of zinc for every 100 g.
If you eat a portion of oatmeal every day, you are doing something perfect for your body. The breakfast cereals are high in iron and protein and have a high zinc content. There is 4 mg of zinc in 100 g of oat flakes. The other types of grain cannot keep up with that.
100 g soybeans: 4.2 mg zinc
100 g lentils: 3.4 mg zinc
Did you know? Legumes like lentils contain a lot of zinc and plenty of iron! So they should be an integral part of your diet.
Zinc In Foods: Meat And Liver
When it comes to zinc-rich foods, meat is generally a good supplier. Veal and beef contain an exceptionally high amount of zinc with up to 4.8 mg zinc per 100 g. Roasted rump steak provides the most zinc, 5.9 mg per 100 g.
If you like to eat liver, you should go for it when this delicacy is on the menu, and you want to do something for your immune system. The liver is an outstanding supplier of zinc:
100 g veal liver: 6.1 mg zinc
100 g lamb liver: 3.9 mg zinc
100 g beef liver: 4.8 mg zinc
100 g pork liver: 6.5 mg zinc
100 g chicken liver: 3.2 mg zinc
100 g leg of lamb: 3.7 mg zinc
100 g medium-fat pork: 2.3 mg zinc
100 g chicken wings: 1.3 mg zinc
Seeds And Nuts Contain Zinc
Seeds and kernels not only provide a lot of magnesium, but they also contain a lot of zinc. Pumpkin and sunflower seeds are the frontrunners, while sesame and poppy seeds are the seeds.
100 g pumpkin seeds: 6.1 mg zinc
100 g sunflower seeds: 5.7 mg zinc
100 g pine nuts: 4.2 mg zinc
100 g poppy seeds: 8 mg zinc
100 g sesame seeds: 7.7 mg zinc
100 g chia seeds: 4.6 mg zinc
Ednuts, Walnuts, Or Cashews: The Brazil nuts go under a little with the wide variety of nuts. But we should take it more often because they are very zinc-containing foods. There is 4 mg of zinc in 100 g. The pecan, which is so prevalent in the USA, is the front runner with around 5.3 mg zinc per 100 g.
The other types of nuts contain a little less zinc:
100 g cashews: 2.1 mg zinc
100 g peanuts: 2.8 mg zinc
100 g hazelnuts: 1.9 mg zinc
100 g walnuts: 2.7 mg zinc
100 g almonds: 2, 2 mg zinc
Mmm … There’s A Lot Of Zinc In Cheese!
Fancy a cheese sandwich? Always bring it on! Cheese belongs to the group of foods containing zinc. How much zinc is included varies significantly from variety to variety. For example, complex and mild cheeses have a substantially higher zinc content than cream cheese.
100 g Parmesan (45% fat): 5.8 mg zinc
100 g blue cheese (50% fat): 5 mg zinc
100 g butter cheese (30% fat): 4.7 mg zinc
100 g Emmentaler: 5.8 mg zinc
100 g Gouda: 4.2 mg zinc