Zinc is an essential mineral for our organism , and plays a fundamental role within it, for example, participating in hundreds of enzymatic reactions, protecting against oxidative damage, participating in the healing of wounds, generating DNA and. in addition, it is necessary in the creation of hemoglobin.

Zinc deficiency and health problems

The human body does not have the ability to synthesize Zinc, so it is necessary to acquire it through diet. It is estimated that of all the Zinc ingested (its absorption takes place in the small intestine) the body only uses 20%.

The recommended daily amount of this mineral is 15mg/day, but assimilation differs from person to person. Zinc deficiency can manifest itself if certain foods are excluded from the diet, such as red meat, seafood, whole grains or dairy products .

.

People most at risk for zinc deficiency are:

  • Vegetarians and Vegan
  • Pregnant women
  • Endurance athletes
  • Alcoholics
  • People with gastrointestinal diseases
  • Those who consume excess iron supplements

Both vegetarians and vegans should know that there are also some foods rich in Zinc that can fit into your diet , for example, chickpeas or pumpkin seeds.

Some symptoms of zinc deficiency include

  • Frequent infections
  • Bad vision in the dark
  • Hair loss
  • Problems with the sense of taste
  • Problems with the sense of smell
  • Skin sores
  • Slow growth
  • Slow wound healing.

Zinc-rich foods

But, what foods are rich in this mineral? what food products provide large amounts of this trace element? You can find a list with 10 foods with a high content of Zinc below:

1. Pork

Pork, if it’s lean, is one of the healthiest meats we can eat. Like any meat, it is rich in protein and B vitamins and also in zinc . If you really want to eat healthy, always choose meat that is organic to avoid chemicals, antibiotics or hormones that may have been administered to the animal’s food. 100 g of this food contains 6.72 mg of Zinc and 179 calories.

2. Dark chocolate

If you are a chocolate lover, now you will have one more reason to eat dark chocolate . Because cocoa is rich not only in antioxidants and magnesium, but also in zinc. Obviously, dark chocolate is high in saturated fat and a lot of calories, but a little bit of this delicious pleasure can benefit your health. 30 g of dark chocolate contains approximately 3 mg of Zinc.

3. Brown rice

It is always much healthier to consume whole grain products, as they are high in fiber, antioxidants, micronutrients and also have a lower glycemic index. As far as brown rice is concerned, it contains more potassium, magnesium, selenium and less sugar than white rice, so it keeps you fuller for longer. 100 grams of this food contains 2.02 milligrams of Zinc and 111 calories .

4. Eggs

Eggs are a food with a high content of zinc . This trace element is mainly found in the yolk, where there are also other micronutrients such as vitamins A, E, D and K. Egg yolks have a bad reputation because they increase cholesterol, but eating them in a reasoned way is not bad. 100 g of eggs contain 4.93 mg of this mineral.

5. Crab

The crab is a delicious food rich in Zinc . Besides being a good source of protein, it contains few calories and is low in fat, making it ideal for weight loss. The only problem is that it has high levels of sodium, which causes fluid retention and increased integral pressure. However, consumed in moderation it is not a bad food. 100 g of crab contains 7.6 mg of Zinc and 84 calories.

6. Oysters

Oysters are the top food on this list because of their high zinc content . The different varieties that exist can provide from 16 to 182 mg of this mineral per 100 g. The variety that contains the most Zinc is the Oriental Wild Oyster, which provides 182 mg per 100 g portion. Without a doubt, it is a food rich in Zinc.

7. Beef

It has already been commented that meat products are foods rich in Zinc, but, without a doubt, the meat with the highest content in this mineral is beef . 100 gr of this meat contains 10mg of Zinc, that is, 70% of the recommended daily consumption (RDA). If you go to the butcher’s to buy it, make sure it is lean meat.

8. Pumpkin seeds

For those people who do not consume dairy or meat products, this food is a good alternative to eat Zinc . For 100g its content is approximately 10mg. If we take one ounce (approximately 85 seeds), its content is 3 mg. In other words, 19% of the recommended daily amount.

9. Peanuts

Peanuts are an excellent source of Zinc and can be eaten both plain and in the form of peanut butter, which has a delicious taste. Peanut butter or cream contains a large amount of phosphorus, vitamin E and vitamin B7. Likewise, for every 100g of this food you will be consuming 3mg of Zinc .

10. Watermelon seeds

Watermelon seeds are a popular food in Asia and the Middle East. They are usually eaten raw, added to a salad, or cooked in the oven. 100g provide 10mg of Zinc (70% of the recommended daily amount) . One ounce is 3 mg of this mineral, i.e. 19% of the RDA.