20 Healthy Foods That Contain Zinc

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Are you looking for natural healthy ways to get your daily dose of zinc? Here are 20 foods to eat. Nature is so amazing.  In such a simple manner, we can get our required daily dose of zinc, instead of out of a bottle.zinc     

Did you know that zinc is an essential mineral required by the body for maintaining our sense of smell, helping to ensure we have a healthy immune system and so much more (including avoiding having brittle fingernails)

What is zinc?

Zinc is a mineral present in food and required by the body to function normally. Minerals can be grouped into major and trace minerals. Major minerals include sodium, potassium, calcium and magnesium. Trace minerals include iron, zinc and iodine.  Trace minerals are required in small quantities for the body.

Minerals do not give energy or have calories but help in many important functions in the body.

What can a deficiency in zinc lead to?

A deficiency in zinc can cause many concerns for our bodies.  Low levels can result in hair loss, brittle nails, low appetite and worse still a poor immunity.

Can I ever have too much zinc?

Unless you ate nothing but foods that contained high levels of zinc, you would probably never experience these concerns but it is well worth being aware that too much zinc can cause you to feel nauseous, lead to vomiting, short-term headaches and even tummy cramps.

What foods contain zinc?

There are lots of foods that contain zinc in varying levels.  Here are some of my  favourites.  They are easy to access in an organic grocer or store, simple to eat and taste great.

  1. Seafood – particularly cooked oysters, crab and lobster
  2. Leafy greens – spinach and endive
  3. Seeds – pumpkin, sunflower, chia and flaxseed
  4. Nuts – cashews, pine, pecans, almonds, walnuts
  5. Cocoa – dark chocolate
  6. Mushrooms – shitake and crimini mushrooms
  7. Meat – beef, lamb, pork, turkey and chicken
  8. Vegetables – beans, peas, broccoli, sprouts and tomatoes
  9. Lentils
  10. Tofu
  11. Chickpeas
  12. Watermelon seeds
  13. Brown Rice – two mg
  14. Eggs
  15. Milk products
  16. Fresh fruits – Blackberries, Raspberries and Dates
  17. Dried fruits – Apricots, Peaches and Prunes
  18. Avocados
  19. Garlic
  20. Kidney Beans

What are your favourite foods that contain zinc?

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