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🟢 Watch Also: Why Black Pepper And Zinc Is a Powerful Combination -    • Black Pepper And Piperine - 3 Benefits Eve...  

The 10 Best Foods That Are High in Zinc

Zinc is an essential mineral that is naturally present in many foods. Zinc is also found in many over-the-counter drugs and cold lozenges to helps your immune system, metabolism, and wound healing as well as your sense of smell and taste.

The recommended daily amount of zinc is 8 milligrams for women and 11 mg for adult men.

The best way to ensure you are getting enough zinc is to eat a varied diet but if you are worried that you are not getting enough zinc, consider adding some of the following 10 foods to your diet.

10. Crustaceans
Kicking off our list of the top 10 best foods that are high in zinc, we have crustaceans. Crustaceans are a species of arthropods and they’re characterized by their armor-like shells. They include shrimp, crab, lobsters, and crayfish. It’s safe to consider them a superfood because of their nutritional value; they’re low in fat and high in vitamins, proteins, and minerals. You have to keep in mind though that the method you prepare crustaceans can affect its nutritional value. A single serving of cooked crustacean has 120 calories and 6.2 milligrams of zinc.

9. Eggs
Unlike crustaceans, the way you prepare an egg doesn’t affect its nutritional value and amount of zinc. Whether it’s poached, boiled, fried, or eaten raw, the amount of zinc stays the same. A large egg contains 0.65 milligrams of zinc. To meet your zinc requirements for the day by just eating eggs, you’d have to consume at least 12 large eggs. If that is too much for you then there are plenty of other options, along with eggs, that will help you reach your daily zinc requirements.

8. Dark Chocolate
When you’re used to eating sweet milk chocolate, you might find dark chocolate quite bitter. However, unlike milk chocolate, dark chocolate has a good amount of zinc. Every 100 grams of dark chocolate contains 3.3 milligrams of zinc, or 30% of the daily value. The only downside is that dark chocolate is quite high in calories.

7. Lentil
With 4.78 milligrams of zinc per 100g, we have lentils at number 7. Lentils are also a great source of magnesium, iron, and nutritional fibers. Not only are they a healthy and filling option, but lentils are also effective in decreasing bad cholesterol levels and stabilizing sugar levels.

6. Tofu
A great vegan option, we have Tofu at number 6. Containing all the essential amino acids that the body needs, tofu is a great source of zinc as well. The amount of zinc in 100 grams of tofu can be up to 4.9 milligrams, depending on the type of tofu.

5. Meat
Meat, especially lean beef, is another great source of zinc. 4 ounces of 95% lean ground beef contains 5.7 milligrams of zinc. As for 100 grams of cooked lamb, its zinc content can range from 4.06 to 8.66 milligrams--depending on the type of lamb.

4. Nuts
Up next, we have nuts, delicious and healthy source of zinc. Take peanuts for example; they contain Vitamin E, Vitamin B3, and zinc. 100 grams of peanuts contains up to 3.3 milligrams of zinc. Cashews are another great example, 100 grams of cashews contains 6 milligrams of zinc, which is more than half of the zinc daily value.

3. Shiitake Mushrooms
With 8% of the daily value, we have Shiitake mushroom at number 3. Native to East Asia, shiitake mushrooms can be found dried or fresh in grocery stores. There are different types of shiitake mushrooms, therefore their zinc value differs depending on the type. They range from 0.96 to staggering 7.6 milligrams per 100 grams.

2. Hemp Seeds
One of the highest zinc sources, we have hemp seeds at number 2. With 10 milligrams of zinc per 100 grams of hemp seeds, they’re incredibly nutritious and are a great source of protein for vegans. 30 grams of hemp seeds might have as much protein as beef or lamb.

1. Oysters
Oysters are food that’s considered a delicacy in many parts of the world. Oysters are basically a powerhouse for zinc. Eating just 2 raw oysters can give 100% of the recommended daily amount of zinc.

Now, whether you eat food that’s rich in zinc or taking zinc supplement, here is a little secret, take it with Piperine. Check out my latest video here about what is Piperine and how it can help your body to absorb a lot more nutrients, especially zinc and curcumin.

Watch here:    • Black Pepper And Piperine - 3 Benefits Eve...  

Check it out now!

Jen Evansy @ FoodHow.com