Food Sources of Zinc
Zinc is an essential nutrient that plays a crucial role in enzymatic function, gene expression, and protein synthesis. Additionally, zinc has long been recognized for its anti-cancer properties & importance in immune function.
Zinc in the Human Body
Blood levels of zinc are not always a reliable indicator of zinc stores in the body and zinc deficiency should be suspected when signs and symptoms of zinc deficiency are present including:
- Poor wound healing
- Rash
- Frequent infections
- Hair loss
- Diarrhea
- Erectile dysfunction
- Glossitis (inflammation of the tongue)
- Nail changes
Because the human body does not store zinc efficiently, deficiencies can arise quickly when inadequate dietary intake is coupled with malabsorption. The recommended dietary allowance for zinc is:
- 8mg/day for adult women (not pregnant or lactating)
- 11mg/day for adult men
Oysters, shellfish, and red meat are all good sources of zinc. Nuts and seeds are excellent plant-based sources of zinc. The availability of zinc in plant foods is less than in animal products due to phytates found in plant foods which bind to zinc and impair absorption. In general, it is best to eat a wide variety of zinc containing foods from both plant and animal sources.
Food Sources of Zinc
Eastern Oysters - 32mg/serving
Blue crab - 3.2mg/serving
Shrimp - 1.4mg/serving
Beef sirloin - 3.2mg/serving
Chicken - 2.4mg/serving
Pumpkin seeds - 2.2mg/serving
Cashews - 1.6mg/serving
Lentils - 1.3mg/serving
Greek yogurt - 1mg/serving
For certain individuals zinc supplements may be recommended. It is important to work with a trained healthcare professional to determine supplemental zinc needs as excessive zinc intake also poses health risks such as impaired copper and magnesium absorption and reduced immune function.
References:
- Bledsoe AC, King KS, Larson JJ, Snyder M, Absah I, Choung RS, Murray JA. Micronutrient Deficiencies Are Common in Contemporary Celiac Disease Despite Lack of Overt Malabsorption Symptoms. Mayo Clin Proc. 2019 Jul;94(7):1253-1260. doi: 10.1016/j.mayocp.2018.11.036. PMID: 31248695.
- Saper RB, Rash R. Zinc: an essential micronutrient. Am Fam Physician. 2009 May 1;79(9):768-72. PMID: 20141096; PMCID: PMC2820120.
- Skrajnowska D, Bobrowska-Korczak B. Role of Zinc in Immune System and Anti-Cancer Defense Mechanisms. Nutrients. 2019 Sep 22;11(10):2273. doi: 10.3390/nu11102273. PMID: 31546724; PMCID: PMC6835436.
- Lansdown AB, Mirastschijski U, Stubbs N, Scanlon E, Agren MS. Zinc in wound healing: theoretical, experimental, and clinical aspects. Wound Repair Regen. 2007 Jan-Feb;15(1):2-16. doi: 10.1111/j.1524-475X.2006.00179.x. PMID: 17244314.
- U.S. Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements. Zinc. https://odsod.nih.gov/factsheets/Zinc-HealthProfessional/#h3