What foods are good sources of zinc?
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Dr. Michael Roizen answered:Zinc is most commonly found in animal products but is also found in nuts, legumes, and fortified cereals. Shellfish contain high quantities of zinc. Unless you are a vegetarian or are on a restricted diet, you probably get enough zinc from food.Zinc is most commonly found in animal products but is also found in nuts, legumes, and fortified cereals. Shellfish contain high quantities of zinc. Unless you are a vegetarian or are on a restricted diet, you probably get enough zinc from food. More -
Dr. Joel Fuhrman answered:Foods rich in zinc include:
- Oysters, farmed, eastern, cooked, 3 medium—13 mg
- Alaska king crab, cooked, 1 leg—10.2 mg
- Beef, top sirloin, 4 ounces—5.6 mg
- Raw unhulled sesame seeds, 2 ounces—4.4 mg
- Raw or roasted pumpkin seeds, 2 ounces—4.2 mg
- Adzuki beans, 1 cup cooked—4.1 mg
- Raw pine nuts, 2 ounces—3.6 mg
- Raw cashews, 2 ounces—3.2 mg
- Sunflower seeds, raw, 2 ounces—2.8mg
- Wild rice, 1 cup cooked—2.2 mg
- Edamame, 1 cup cooked, shelled—2.1 mg
- Black beans, kidney beans, 1 cup cooked—1.9 mg
- Shiitake mushrooms, cooked, 1 cup, pieces—1.9 mg
- Fava beans, 1 cup cooked—1.7 mg
- Broccoli, cooked, 2 cups—1.6 mg
- Raw tahini, 2 tbsp—1.4 mg
- Kale, cooked, 2 cups—1.2 mg
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Foods rich in zinc include: Oysters, farmed, eastern, cooked, 3 medium—13 mg Alaska king crab, cooked, 1 leg—10.2 mg Beef, top sirloin, 4 ounces—5.6 mg Raw unhulled sesame seeds, 2 ounces—4.4 mg Raw or roasted pumpkin... More -
RealAge answered:The recommended daily amount for zinc is 15 mg, which can be found in most multivitamins. But aim to get a little more. Good sources:
- Oysters: They're the all-stars; depending on the type, they can run from 16 mg a half dozen to 40 mg or more, but they're hardly a staple food.
- Fortified breakfast cereals: They can be terrific; for instance, a cup of Cheerios has 15 mg.
- Eating several of the following every day: meat, chickpeas, lentils, dairy foods, and nuts. With a good mix of these, it's easy to get your daily dose.
Just don't go overboard. Getting more than the upper limit of 40 mg can cause heart-healthy good high-density lipoprotein (HDL) cholesterol to plummet and can throw off your immune system.
The recommended daily amount for zinc is 15 mg, which can be found in most multivitamins. But aim to get a little more. Good sources: Oysters: They're the all-stars; depending on the type, they can run from 16 mg a half dozen to 40 mg or more, but... More -
Dr. Dariush Mozaffarian answered:Here are selected food sources of zinc from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference:
- Oysters, cooked, 6 medium
- Beef shank, cooked, 3 ounces
- Crab, Alaskan king, cooked, 3 ounces
- Turkey, dark meat, cooked, 3 ounces
- Pork, cooked, 3 ounces
- Yogurt, fruit, low-fat, 1 cup
- Milk, nonfat, 1 cup
- Cashews, 1 ounce
Here are selected food sources of zinc from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference: Oysters, cooked, 6 medium Beef shank, cooked, 3 ounces Crab, Alaskan king, cooked, 3 ounces Turkey, dark meat,... More
