Zinc Facts and Health Benefits
Zinc is an essential mineral that is naturally present in some foods. Zinc plays a key role in metabolism, immune system health, wound healing, and for men, testosterone production. See How to Increase Testosterone Naturally. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. Zinc also plays a role in cold and coughs prevention. See How to Prevent and Treat Colds Naturally
Daily dietary intake of zinc is necessary to maintain a steady level of zinc because the body has no specialized zinc storage system. Obtaining zinc from natural food sources is preferred.
Natural Food Sources of Zinc
In general foods high in protein contain the highest amounts of zinc. According to the U.S. National Library of Medicine, fish, shellfish, beef, pork, lamb, poultry and cheese are good sources of zinc. Except for oysters, meat and many cheeses contain more zinc than fish and shellfish. Some cuts of meat contain more zinc than others. For instance, the dark meat of chicken contains more zinc than the light.
Vegetables and fruit have lower levels of zinc than meat, fish and cheese. Also, zinc from plant sources is generally not as easily absorbed as zinc from animal sources. As a result, people who follow vegetarian or vegan diets may have deficient zinc levels. Plant sources of zinc include lima beans, black-eyed peas, pinto beans, peanuts, whole grains, wheat germ, green beans, brewer’s yeast, mushrooms, pumpkin and sunflower seeds.
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Oysters, 6 medium, breaded and fried | 76.7 | 511 |
| Beef shanks, cooked, 3 ounces | 8.9 | 59 |
| Crab, Alaska king, cooked, 3 ounces | 6.5 | 43 |
| Pork shoulder, cooked, 3 ounces | 4.2 | 28 |
| Turkey, 152 grams | 10.8 | 72 |
| Wheat flour, whole-grain, 1cup | 3.1 | 20 |
| Lobster, cooked, 3 ounces | 3.4 | 23 |
| Chicken leg, roasted, 1 leg | 2.7 | 18 |
| Pork tenderloin, cooked, 3 ounces | 2.5 | 17 |
| Baked beans, canned, ½ cup | 1.7 | 11 |
| Cashews, dry roasted, 1 ounce | 1.6 | 11 |
| Yogurt, fruit, low fat, 1 cup | 1.6 | 11 |
| Seeds, sunflower seed kernels, ¼ cup | 1.6 | 11 |
| Chickpeas, ½ cup | 1.3 | 9 |
| Cheese, Swiss, 1 ounce | 1.2 | 8 |
| Almonds, dry roasted, 1 ounce | 1.0 | 7 |
| Milk, whole, 1 cup | 1.0 | 7 |
| Chicken breast, roasted, ½ breast with skin removed | 0.9 | 6 |
| Cheese, cheddar or mozzarella, 1 ounce | 0.9 | 6 |
| Peas, boiled, ½ cup | 0.9 | 6 |
| Kidney beans, cooked, ½ cup | 0.8 | 5 |
| Oatmeal, instant, 1 packet | 0.8 | 5 |
| Flounder or sole, cooked, 3 ounces | 0.3 | 2 |
Zinc Deficiency
Zinc deficiency can cause growth retardation, loss of appetite, impaired immune function, hair loss, diarrhea, delayed sexual maturation, impotence, eye and skin lesions, weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy.
There are some special considerations regarding zinc:
Pregnant and Lactating Women. Pregnant women, particularly those starting their pregnancy with marginal zinc status, are at increased risk of becoming zinc insufficient due, in part, to high fetal requirements for zinc. Lactation can also deplete maternal zinc stores.
Older Infants. Older infants who are exclusively breastfed breast milk provides sufficient zinc (2 mg/day) for the first 4–6 months of life but does not provide recommended amounts of zinc for infants aged 7–12 months, who need 3 mg/day.
Alcoholics. Approximately 30%–50% of alcoholics have low zinc status because ethanol consumption decreases intestinal absorption of zinc and increases urinary zinc excretion [44]. In addition, the variety and amount of food consumed by many alcoholics is limited, leading to inadequate zinc intake.
Health Risks from Excessive Zinc
Acute adverse effects of high zinc intake, most often from zinc supplements, include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches.
Ralph Teller lives in Washington State, USA
Ralph Teller – Is also an Ironman Triathlete and a Finisher at the ✅2004 Ironman California 70.3 ✅2005 Ironman Canada ✅2006 Ironman UK ✅2007 Ironman (Germany) European Championship ✅2008 Lake Stevens Ironman 70.3 ✅ 2008 Longhorn Ironman 70.3 ✅2009 Ironman Boise 70.3 ✅2010 Ironman Calgary 70.3 🚴♂️RAGBRAI 2011 ✅2012 Ironman 70.3 Kansas.
A Basic Climb graduate from the Mountaineers, he has hiked and climbed many of the peaks in Washington State, including 🏔️Mount Rainier and🌋Mt. St Helens.
Ralph Teller lives in Washington State, USA
Ralph Teller – Is also an Ironman Triathlete and a Finisher at the ✅2004 Ironman California 70.3 ✅2005 Ironman Canada ✅2006 Ironman UK ✅2007 Ironman (Germany) European Championship ✅2008 Lake Stevens Ironman 70.3 ✅ 2008 Longhorn Ironman 70.3 ✅2009 Ironman Boise 70.3 ✅2010 Ironman Calgary 70.3 🚴♂️RAGBRAI 2011 ✅2012 Ironman 70.3 Kansas.
A Basic Climb graduate from the Mountaineers, he has hiked and climbed many of the peaks in Washington State, including 🏔️Mount Rainier and🌋Mt. St Helens.
More about Ralph Teller