What follows next are the best foods for overall zinc content. What foods provide zinc? Food sources of zinc include chicken, red meat and fortified breakfast cereals. There are so many zinc-rich foods out there to ensure that they get the required amount of zinc. Alcoholics also develop zinc deficiency, due to an inadequate diet and to large losses of zinc in their urine. ... 17 Potassium Rich Foods That Pack More Than a Banana. Want to know more? Research shows that the following chart should be used as a guideline for zinc intake: ... Shrimp serves as a good food for zinc intake, and also provides other benefits like being a high quality protein, and being low in calories. Per 1-ounce serving: 158 calories, 13.9 g … Zinc per serving: 2.13 mg per 1 ounce Eat it: Like nuts, pumpkin seeds are rich in protein and omega-3 fatty acids . These zinc-rich foods can provide natural sources of zinc, one of our most important essential minerals. Making sure you’re getting enough zinc in your diet is important not only for your immune system, but it aids in the balancing of hormones, cell division, helps prevent cancer, is a potent anti-ager, and is required for optimal physical performance and proper functioning of red and white blood cells. Here are a few other food sources that are packed with zinc: 1. • Red meat, poultry, seafood such as crab and lobsters, and fortified breakfast cereals, which are also good sources of zinc. Plus, some evidence suggests that eating a diet rich in pumpkin seeds could lower your risk of some cancers. Wheat germ is an excellent source of zinc. We often hear about foods rich in calcium and iron, but what about zinc-rich plant foods?. Although zinc is present in these foods, it is not utilized by the body as efficiently as the zinc in other sources, such as meat, eggs and liver. The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits. Calcium helps maintain teeth and bone health, and the B vitamins in yogurt (vitamin B12 and riboflavin) protect against certain neural tube birth defects ( 12 ). 40 High Fiber Foods You Should Buy. A 1-ounce serving has a whopping 9 grams of protein, which makes it … The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men. Wheat germ. Zinc is found in a wide variety of foods. In fact, one cup of yogurt offers you 49% of your requirement of the mineral. The best way to improve your zinc intake and prevent zinc deficiency is to incorporate foods rich in zinc in your daily diet. Zinc is second only to iron in its prominence in our body chemistry. A serving size of 100 grams of a toasted wheat germ can provide 17 milligrams of zinc… People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects. Zinc deficiency also appears to be a … Deficiency of zinc can lead to diarrhoea, impotency, stunted growth, loss of appetite, hair loss, eye and skin lesions, and impaired immunity. Yogurt, in addition to zinc, is also rich in calcium. food rich in zinc include eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains.. You can get recommended amounts of zinc by eating a variety of foods including the following: • Oysters, which are the best source of zinc. A Comprehensive List of Foods High in Zinc. Check the extended list of vitamin rich foods, or the complete collection of the most nutritious foods lists. For adult men extended list of vitamin rich foods that Pack More a... 8 milligrams ( mg ) for women and 11 mg for adult.! 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