Zinc is an essential mineral that we must consume through our diet. It is important for immune function, plays an important role in wound healing and is involved in over 300 enzymatic reactions.
In our detailed article about zinc you will learn more about why this mineral is so important.
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Zinc requirement
According to the German Nutrition Society (DGE), the daily requirement for zinc is approximately 7 to 16 mg per day. Pregnant and breastfeeding women have an increased need for zinc. The requirement also depends on the amount of phytic acid in the diet. Phytic acid is found primarily in grains and pulses and binds zinc, which increases the requirement.
Here is a list of the foods richest in zinc:
1. Oysters
This French delicacy takes some getting used to and is not for everyone. When it comes to zinc, however, oysters are the absolute leader: per 100 g they provide 90.8 mg of zinc, which is many times the daily requirement. And they have even more to offer: they also contain a good portion of vitamin D , which is very rare in food. They are also very rich in vitamin B12 , copper, selenium and iron. [1]
2. Liver
Liver is probably not for everyone, but it is also an excellent source of zinc. Calf liver, for example, contains 12 mg of zinc per 100g. Liver also provides a concentrated load of vitamin A and is rich in B vitamins , iron, selenium and copper . [2]
3. Pumpkin seeds
Pumpkin seeds also contain a considerable amount of zinc, with 10.3 mg of zinc per 100 g. They also provide plenty of magnesium, potassium and manganese. [3] So with a handful of pumpkin seeds in your muesli, yoghurt or salad, you are getting a good portion of valuable nutrients.
4. Meat
Meat also provides a good portion of zinc. Beef, for example, contains 10 mg of zinc per 100 g.
Beef is also a good source of B vitamins, iron and selenium. [4]
5. Shiitake mushrooms
Shiitake mushrooms are used in traditional Chinese medicine to treat many ailments. In terms of nutrients, they have a lot to offer. Dried shiitake mushrooms provide 8 mg of zinc per 100 g. They are also rich in B vitamins (except vitamin B12), magnesium , copper, manganese and selenium. [5]
6. Peanuts
Peanuts are also a good source of zinc: they contain 6.6 mg of zinc per 100 g. They also contain plenty of magnesium and manganese. [6] A peanut snack therefore provides many valuable minerals!
7. Cocoa
Cocoa is also a good source of zinc: 100 g provide 6.8 mg of the mineral. Cocoa is also rich in iron, magnesium, potassium and manganese. [7]
So chocolate is certainly rich in nutrients – provided the cocoa content is high enough. 85% chocolate tastes very pleasant and contains very little sugar.
8. Lentils
Lentils contain 4.8 mg of zinc per 100 g. They also provide a good portion of folic acid, iron, magnesium and manganese. [8] Legumes such as lentils are also an important source of protein for vegans .
9. Wild rice
Wild rice also provides plenty of zinc: it contains 6 mg of zinc per 100 g. Wild rice is also a good source of many other minerals such as magnesium, manganese and copper. [9]
10. Cheese
Cheese contains relatively high levels of zinc. Swiss cheese, for example, provides 4 mg of zinc per 100 g. Cheese is also rich in vitamin A, vitamin B2 and vitamin B12, calcium and selenium. [10] Dairy products such as cheese are also a good source of protein for vegetarians.
Conclusion: Zinc requirements vary individually
Oysters are by far the best source of zinc. But meat, nuts and seeds, legumes and cheese also provide plenty of zinc. However, phytic acid in legumes and grains binds zinc, making it more difficult to absorb. For this reason, vegans and vegetarians have an increased risk of zinc deficiency.
If zinc requirements cannot be met through food, supplementation with a high-quality zinc preparation may be useful.
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[1] Mollusks, oyster, eastern, wild, raw Nutrition Facts & Calories (self.com)
[2] Veal, variety meats and by-products, liver, raw [calf liver] Nutrition Facts & Calories (self.com)
[3] Seeds, pumpkin and squash seeds, whole, roasted, without salt Nutrition Facts & Calories (self.com)
[4] Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised [Top Blade Steak] Nutrition Facts & Calories (self.com)
[5] Mushrooms, shiitake, dried Nutrition Facts & Calories (self.com)
[6] Peanuts, all types, oil-roasted, without salt Nutrition Facts & Calories (self.com)
[7] Cocoa, dry powder, unsweetened Nutrition Facts & Calories (self.com)
[8] Lentils, raw Nutrition Facts & Calories (self.com)
