Zincis a mineral that you need in small amounts in your food every day for good health. Ninety percent of the bodys zinc is found in bones and muscles. It is found in variety of foods, so meeting the daily recommended value of zinc is not much of a problem, especially if you eat meat and its products.

Recommended Dietary Allowances (RDAs) for Zinc-

For infants up to 6 months of age - 2mg /day

For children of 7 months up to 3 years of age - 3mg /day

For children 4 to 8 years of age - 5mg /day

For children 9 to 13 years of age - 8mg /day

Boys /men above 13 years need 11mg /day of zinc

Girls /women above 13 years need 9mg /day of zinc

Pregnant women require 11mg (12mg for those below 19) and nursing mothers require 12mg (13mg for those below 19) per day of zinc.

Health Benefits of Zinc

Zinc has many health benefits-

Zinc is very important for proper functioning of theimmune system.

Zinc treatment has shown to enhance the healing process ofgastric ulcers.

Zinc may help managediabetes.

Zinc may help manage or reduce symptoms ofsickle cell anemia.

Zinc treatment may be effective in the management ofWilson's disease, an inherited disorder of copper metabolism where liver fails to excrete copper, resulting in chronic degenerative changes.

Although not very well researched, zinc can be a safe and effective alternative treatment for herpes types 1 and 2.

Topical or oral use of zinc seems to be a safe and effective treatment foracne vulgaris.

Zinc may prove to be useful in treatingADHDin older children with higher BMI. Studies found that zinc supplements reduced hyperactive, impulsive, and impaired socialization symptoms but did not reduce attention-deficiency symptoms in other children.

Cancer patients (head and neck cancers) who received zinc supplementation along with radiotherapy had a better clinical outcome, according to some studies.

Shampoo containing 1 percent of zinc pyrithione helps reducedandruffin some people.

Zinc has been shown to improveblood cholesterol levelsin hemodialysis patients. Zinc may also improve the ratio of HDL (good cholesterol) to LDL (bad cholesterol).

Zinc Deficiency

Zinc deficiency mostly occurs in vegetarians. This is because zinc is found mostly in non-vegetarian foods.

Symptoms and Signs of Zinc deficiency include-

Growth retardationImpaired immune functionLoss of appetiteDiarrheaHair lossin severe cases

Delayed sexual maturation, impotence, and hypogonadism in malesEye and skin lesionsWeight loss (sometimes)Delayed healing of woundsMental lethargy

Many of these symptoms, however, are non-specific and are associated with number of health conditions. Unfortunately, there are no tests that can accurately assess the zinc status, and that is because zinc is distributed throughout the body. Zinc Taste Test (ZTT), a taste acuity test, is often resorted to but its validity has not yet been firmly established. Plasma and serum tests are also used to determine zinc deficiency in most countries.

Foods High in Zinc

Zinc is abundant inred meats, certain seafood, andwhole grains. Because zinc is mainly located in the germ and bran portions of grains, as much as 80 percent of the total zinc is lost during milling, according to the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes.

Here are Some Foods Considered Rich in Zinc:FoodMilligrams (mg) per ServingPercent DV*

Oysters, cooked, breaded and fried, 3 ounces74.0493

Beef chuck roast, braised, 3 ounces7.047

Crab, Alaska king, cooked, 3 ounces6.543

Beef patty, broiled, 3 ounces5.335

Breakfast cereal, fortified with 25% of the DV for zinc, cup serving3.825

Lobster, cooked, 3 ounces3.423

Pork chop, loin, cooked, 3 ounces2.919

Baked beans, canned, plain or vegetarian, cup2.919

Chicken, dark meat, cooked, 3 ounces2.416

Yogurt, fruit, low fat, 8 ounces1.711

Cashews, dry roasted, 1 ounce1.611

Chickpeas, cooked, cup1.39

Cheese, Swiss, 1 ounce1.28

Oatmeal, instant, plain, prepared with water, 1 packet1.17

Milk, low-fat or non fat, 1 cup1.07

Almonds, dry roasted, 1 ounce0.96

Kidney beans, cooked, cup0.96

Chicken breast, roasted, skin removed, breast0.96

Cheese, cheddar or mozzarella, 1 ounce0.96

Peas, green, frozen, cooked, cup0.53

Flounder or sole, cooked, 3 ounces0.32

*DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for zinc is 15 mg for adults and children age 4 and older. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

Zinc Rich Foods for Men

Men need to have foods that are rich in zinc to maintain the testosterone (male hormone) levels. In men, zinc protects theprostate glandfrom infection and from prostate inflammation. Zinc helps maintainsperm countand mobility and normal levels of serum testosterone. Studies suggest that zinc supplements taken with antibiotics may be more effective than antibiotics alone in reducing pain, urinary symptoms, quality of life, and maximum urethra closure pressure for patients with chronic prostate inflammation.

Zinc Rich Foods For Women

Zinc may help preventosteoporosisin women, especially those who have gone through menopause. Studies have shown that low levels of zinc in women are associated with lower bone density, so, eating zinc rich foods may help decrease bone loss in postmenopausal women. Also, zinc helps boost skin health, prevents dandruff and curbs hair loss.

Zinc Rich Foods during Pregnancy

Zinc is vital for cell division and growth, so it is extremely important to consume zinc rich foods duringpregnancyto ensure adequate level of zinc. Zinc also helps to avoid congenital abnormalities and pre-term delivery and plays an important role in activating height, weight and bone development in infants and children.

Zinc Rich Foods For Hair

It is important to consume zinc rich foods forhealthy hair. Studies have shown that low zinc levels can result in hair loss, as well as thin, dull and graying hair. Studies have however reported conflicting results regarding efficacy of zinc in treating alopecia.

Zinc Rich Foods for Vegetarians

Since zinc mostly occurs in white and red meats and its products, zinc levels may not be adequate in vegetarians. Phytates, which are commonly found inplant foods, can reduce zinc absorption, and some researchers have suggested that this increases the zinc needs of vegetarians by up to 50 percent. However, vegetarians dont have to feel lost. Zinc levels can be easily maintained by consumingspinachand a number of seeds like sesame seeds, pumpkin seeds and flax seeds. As an example, an ounce of pumpkin seeds, watermelon seeds, or squash seeds contains 2.9mg or 19 percent DV. Again half a cup of garbanzo beans or lentils will give you 1.3mg of zinc. So, it is important that you consume sufficient quantities of these foods.

Read more:Foods High in Zinc | Zinc Rich Foodshttp://www.medindia.net/patients/lifestyleandwellness/foods-high-in-zinc.htm#ixzz3VmMX51nw

Top 10 Foods Highest in ZincFacebook2.3KTwitter273EmailMore2.9K

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term.If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods.The current daily value (DV) for Zinc is 15mg.Below is a list of the top ten foods highest in Zinc by common serving size, for more, see thelist of high zinc foods by nutrient density, and theextended list of zinc rich foods.

#1: Seafood (Cooked Oysters)Zinc in 100gPer 3oz (85g)Per 6 Oysters (42g)

78.6mg (524% DV)66.8mg (445% DV)33.0mg (220% DV)

Other Seafood High in Zinc (%DV per 3oz cooked):Crab (43%), and Lobster (41%).

#2: Beef and Lamb (Cooked Lean Beef Shortribs)Zinc in 100g1 Rack of Ribs (315g)1 Lean Ribeye Fillet (129g)

12.3mg (82% DV)38.7mg (258% DV)14.2mg (95% DV)

Lamb is also a good source of Zinc (%DV per 3oz cooked):Lean Foreshank (49%), Lean Shoulder (46%) and Lean Cubed Lamb for Stewing (37%).

#3: Wheat Germ (Toasted)Zinc in 100gPer Cup (113g)Per Ounce (28g)

16.7mg (111% DV)18.8mg (126% DV)4.7mg (31% DV)

Crude or Untoasted Wheat Germ is also a good source of Zinc providing 94% DV per cup:.Click to see complete nutrition facts.

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#4: SpinachZinc in 100g (Cooked)Per Cup (Cooked - 180g)100g (Raw)

0.8mg (5% DV)1.4mg (9% DV)0.5mg (4% DV)

Other Green Leafy Vegetables High in Zinc (%DV per cup):Amaranth Leaves, cooked (8%), and Endive and Radiccio, raw (2%).Click to see complete nutrition facts.

#5: Pumpkin and Squash SeedsZinc in 100gPer Cup (64g)Per Ounce (28g)

10.3mg (69% DV)6.6mg (44% DV)2.9mg (19% DV)

Other Seeds High in Zinc (%DV per ounce):Sunflower (10%), Chia (9%), and Flaxseeds (8%).Click to see complete nutrition facts.

#6: Nuts (Cashews)Zinc in 100g (Roasted)Per Cup (137g)Per Ounce (28g)

5.6mg (37% DV)7.7mg (51% DV)1.6mg (10% DV)

Other Nuts High in Zinc (%DV per ounce):Pine nuts (12%), Pecans (9%), Almonds (6%), Walnuts (6%), Peanuts (6%), and Hazelnuts (5%).Click to see complete nutrition facts.

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#7: Cocoa and Chocolate (Cocoa Powder)Zinc in 100gPer Cup (86g)Per Tablespoon (5g)

6.8mg (45% DV)5.9mg (39% DV)0.3mg (2% DV)

Dark baking Chocolate is also high in Zinc providing 85% DV per cup grated and 19% DV per 29g square.Click to see complete nutrition facts.

#8: Pork & Chicken (Cooked Lean Pork Shoulder)Zinc in 100gPer Steak (147g)Per 3oz (85g)

5.0mg (33% DV)7.4mg (49% DV)4.3mg (28% DV)

Chicken is also High in Zinc providing 15% DV per cooked drumstick.Click to see complete nutrition facts.

#9: Beans (Cooked Mung Beans)Zinc in 100gPer Cup (124g)Per 3oz (85g)

0.5mg (3% DV)0.6mg (4% DV)0.4mg (2.5% DV)

Other Beans High in Zinc (%DV per cup cooked):Baked Beans (39%), Adzuki (27%), Chickpeas (17%) and Kidney Beans (12%).Click to see complete nutrition facts.

#10: Mushrooms (Cooked White Mushrooms)Zinc in 100gPer Cup Pieces (156g)Per Mushroom (12g)

0.9mg (6% DV)1.4mg (9% DV)0.1mg (1% DV)

Other Mushrooms High in Zinc (%DV per Cup Pieces):Morel, raw (9%), Brown, raw and Portabella, grilled (5%), Oyster, raw (4%), and White, raw (2%). Four Dried Shitake mushrooms contain 8% DV and 4 raw shitake contain 4% DV.Click to see complete nutrition facts.

Top 13 Zinc Rich Foods You Should Include In Your DietByVineethainRich FoodsSeptember 21, 2014 0 Comment

Image: ShutterstockIs your diet lacking in zinc? Time to think about it!Vitamins and minerals are indispensable for the maintenance of overall health. One mineral that often misses our attention is zinc. Though needed by the body in small amounts, this mineral is vital for maintaining the sense of smell, building a healthy immune system, triggering enzymes and for the formation of DNA. It also contributes to other aspects of health like vision, taste, hair and skin. It is believed to improve testosterone production in men and lessen PMS symptoms in women as well as boost the health of prenatal babies. Deficiency of zinc can lead to diarrhoea, impotency, stunted growth, loss of appetite, hair loss, eye and skin lesions, and impaired immunity. The best way to improve your zinc intake and prevent zinc deficiency is to incorporate foods rich in zinc in your daily diet.Table 1: Recommended Dietary Allowances (RDAs) for Zinc

AgeMaleFemalePregnancyLactation

06 months2 mg*2 mg*

712 months3 mg3 mg

13 years3 mg3 mg

48 years5 mg5 mg

913 years8 mg8 mg

1418 years11 mg9 mg12 mg13 mg

19+ years11 mg8 mg11 mg12 mg

* Adequate Intake (AI)Nearly 90% of the zinc in our body is found in the bones and muscles. The recommended daily amount of this mineral is 15 milligrams which is quite easy to obtain as zinc is present in a variety of foods. Given below is the list of foods which are the best sources of zinc.Top 13 Zinc Rich Foods:

1. Cereals:Fortified cereals like bran, whole grain and multigrain cereals contain high amounts of zinc. It should be kept in mind that such cereals also contain phytates which bind with the zinc in them and prevent proper absorption. Cereals with high sugar levels should also be avoided as the high sugar content is enough to neutralize the health benefits of zinc.Per 100 gram serving 52mg

2. Wheat germ:Wheat germ is also an excellent source of zinc with a 100 gram serving providing 17 mg of zinc, equivalent to about 111% of the recommended daily allowance of this mineral. You can make it a part of your diet by sprinkling some toasted wheat germ on your salad.Per 100 grams serving 17mg

3. Pumpkin Seeds:Besides being extremely high in zinc, pumpkin seeds help prevent prostate cancer and support a healthy immune system. A 100 gram serving of pumpkin seeds contains about 10.3 mg of zinc, contributing 69% daily value (DV) of this mineral. To obtain maximum zinc, it is advisable to eat them raw as roasting them can deplete the zinc content.Per 100 grams serving 10.3mg

4. Sesame seeds:Sesame seeds are rich in many minerals, zinc being one of them. Whether eaten raw, roasted or ground into tahini butter, a 100 gram serving of sesame seeds provides about 10 mg of zinc. Sesame seeds can be incorporated in your diet by using more hummus (a Middle Eastern dip made from tahini butter) or using sesame seed flour instead of wheat flour in baked goods or breads.Per 100 grams serving 10.2mg

5. Meats:If you are a meat eater, you are less likely to suffer from zinc deficiency as meats are one of the best foods rich in zinc. The meats that have the highest concentration of zinc include beef, lamb, pork, chicken and turkey. A 100 gram serving of cooked lean beef contains 12.3 mg or 82% DV of zinc. Similarly, 100 grams of cooked lean pork provides 5 mg or 33% DV of zinc. Chicken is also a good source with one cooked drumstick providing 15% DV of this mineral. Meats do contain high levels of cholesterol and fat, making it necessary to exercise portion control while consuming it.

6. Shellfish:Shellfish like crabs, clams, lobsters and mussels are powerful sources of zinc that are prior included in the zinc rich foods list. A serving of 6 oysters contains 76 mg of zinc which is nearly seven times the recommended daily allowance of this mineral. Shellfish is not easily available. Since it is exceptionally high in zinc, it is advisable to eat it occasionally. Excess intake of zinc can lead to impaired immunity and difficulties in metabolizing other minerals.Per 100 grams serving 76mg

7. Squash Seeds:These popular Middle Eastern seeds are a good source of zinc, providing 10 mg of this mineral in a 100 grams serving. These seeds can be removed from the squash and eaten in raw, dried and roasted forms.Per 100 grams serving 10.3mg

8. Fruits:Fruits generally do not contain abundant amounts of zinc but there are certain fruits that are the richest sources of this mineral. Pomegranates top the list with one fresh pomegranate providing 1 mg of zinc. Avocados are also high in zinc providing 1.3 mg in one medium fruit. Berries are good sources of zinc too. A cup of blackberries contain about 0.8 mg while raspberries and loganberries each contain 0.5 mg of zinc. A cup serving of dates provides 0.4 mg of zinc.

9. Vegetables:Certain vegetables are also good sources of zinc. These include soybeans, lima beans and peas. A cup serving of soybeans contains about 9 mg while the same amount of peas and lima beans contain 2 mg of zinc each. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving. A cup of corn provides 0.7 mg while potatoes and pumpkin provide 0.6 mg of zinc. Among the leafy green vegetables, Swiss chard is a good source of zinc, providing about 0.2 mg in a cup serving.

10. Dark Chocolate:A square of dark chocolate can greatly boost your zinc level. A 100 gram serving of unsweetened dark chocolate provides 9.6 mg of zinc. 100 grams of cocoa powder provides 6.8 mg or 45% DV of zinc. Occasional indulgence in a square of dark chocolate is a great way to improve your zinc intake!Per 100 grams serving 6.8mg

11. Spinach:Spinach is a super food which is rich in every nutrient and zinc is no exception. A cup of cooked spinach provides 1.4 mg of zinc, contributing 9% DV of this mineral. This gives you more reason to incorporate this leafy veggie in your diet!Per 100 grams serving 0.8mg

12. Mushroom:Among the vegetables, mushroom also deserves special mention because of its high content of zinc. They are another wonder foods rich in zinc. A cup serving of cooked white mushrooms provides 1.4 mg or 9% DV of zinc. This is similar to spinach. If you dont like spinach, you can replace it with mushroom to get the same amount of zinc.Per 100 grams serving 0.9mg

13. Nuts:Nuts can also be considered as good sources of zinc. Cashews, in particular, are rich in this mineral with 100 grams serving providing 5.6 mg or 37% DV of zinc. Other nuts containing zinc include pine nuts (12% DV), pecans, (9% DV), almonds, peanuts and walnuts (6% DV each) and hazelnuts (5% DV).

If zinc deficiency is the cause of your concern, make haste in incorporating these zinc rich foods in your dietary routine. Do ensure not to consume excess amounts of zinc as this can also cause adverse effects.SL NOTop 10 High Zinc Foods by Nutrient DensityPer 100 Grams

#1.Oysters (Cooked)78.6mg (524% DV)

#2.Wheat Germ (Toasted)16.7mg (111% DV)

#3.Beef (Lean, Cooked)12.3mg (82% DV)

#4.Veal Liver (Cooked)11.9mg (79% DV)

#5.Pumpkin & Squash Seeds (Roasted)10.3mg (69% DV)

#6.Sesame Seeds10.2mg (68% DV)

#7.Dark Chocolate3.3mg (22% DV)

#8.Dried Herbs & Spices (Chervil)8.8mg (59% DV)

#9.Lamb (Lean, Cooked)8.7mg (58% DV)

#10.Peanuts (Roasted)3.3mg (22% DV)

Other Zinc Rich Foods

#11.Fortified Cereals52mg (345% DV)

#12.Low Fat Yogurt with Fruit0.7mg (4% DV)

#13.Milk0.4mg (3% DV)

#14.Chicken Breast1mg (7% DV)

#15.Cheddar Cheese3.1mg (21% DV)

#16.Mozzarella2.9mg (19% DV)

#17.Watermelon Seeds10.2mg (68% DV)

#18.Venison (Cooked)8.6mg (58% DV)

#19.Veal7.4mg (49% DV)

#20.Fortified Peanut Butter15.1mg (101% DV)

#21.Alfalfa Sprouts0.9mg (6% DV)

#22.Asparagus (Cooked)0.6mg (4% DV)

#23.Rice Bran6.0mg (40% DV)

#24.Hearts of Palm3.7mg (25% DV)

#25.Seaweed (Kelp)1.2mg (8% DV)

#26.Napa Cabbage (Cooked)0.1mg (1% DV)

#27.Green Peas1.2mg (8% DV)

#28.Sesame Seeds (Tahini)10.5mg (70% DV)

#29.Flat Fish (Flounder or Sole)0.6mg (4% DV)

Source : healthaliciousness

Selected Food Sources of ZincFoodMilligrams (mg)

per servingPercent DV*

Oysters, cooked, breaded and fried, 3 ounces74.0493

Beef chuck roast, braised, 3 ounces7.047

Crab, Alaska king, cooked, 3 ounces6.543

Beef patty, broiled, 3 ounces5.335

Breakfast cereal, fortified with 25% of the DV for zinc, cup serving3.825

Lobster, cooked, 3 ounces3.423

Pork chop, loin, cooked, 3 ounces2.919

Baked beans, canned, plain or vegetarian, cup2.919

Chicken, dark meat, cooked, 3 ounces2.416

Yogurt, fruit, low fat, 8 ounces1.711

Cashews, dry roasted, 1 ounce1.611

Chickpeas, cooked, cup1.39

Cheese, Swiss, 1 ounce1.28

Oatmeal, instant, plain, prepared with water, 1 packet1.17

Milk, low-fat or non fat, 1 cup1.07

Almonds, dry roasted, 1 ounce0.96

Kidney beans, cooked, cup0.96

Chicken breast, roasted, skin removed, breast0.96

Cheese, cheddar or mozzarella, 1 ounce0.96

Peas, green, frozen, cooked, cup0.53

Flounder or sole, cooked, 3 ounces0.32

Also you can check out the list of high potassium, iron, magnesium and protein rich foods list