Zinc-rich Foods For A Healthy Body System

May 7, 2022 0 Comments

Zinc is an essential mineral that helps to boost the immune system. It is also vital for the maintenance of a healthy body system. Zinc is necessary for the immune system. It helps regulate and activate cells that fight off invaders. It’s also required to make proteins and DNA, the building blocks of life. A diet rich in zinc can help boost your immune system.

There are many zinc-rich foods that you can include in your daily diet to help ensure that you get enough of this essential mineral. The recommended daily allowance for zinc for adults is 8mg for women and 11mg for men.

Here is a list of some zinc-rich foods:


Beef in zinc is an essential mineral for the body. It helps in boosting the immune system, healing wounds, and reproducing cells. Zinc deficiency in the body may lead to hair loss, mental lethargy, skin problems, worsening of acne, and diarrhea.


Mushrooms are edible fungi that have several health benefits. They have a good amount of potassium, and vitamin D. Mushrooms also contain a high amount of zinc required by the body. One cup of cooked mushrooms provides about 5mg of zinc to the body.


Oysters have the highest zinc per serving than any other food (and they’re tasty). Other seafood like crab and lobster are also good sources of this mineral. One hundred grams of oysters provide around 75 milligrams of the mineral, more than 500% of RDA (Recommended Daily Allowance).

Pumpkin seeds

Pumpkin seeds are another great source of Zinc. They also contain omega three fatty acids and other nutrients like magnesium, protein, and iron. One hundred grams of pumpkin seeds provide around 5 milligrams of zinc which is 50% of RDA.


Lamb is an excellent source of zinc. One 3-ounce serving of lamb will get you more than half of the RDA (recommended dietary allowance) of zinc for adults. Lamb also contains vitamin B12 and potassium, helping boost heart health and muscle performance.

Raw Milk

Though raw milk is banned in many states due to safety concerns, if you live in a state where raw milk is legal, it can be a good source of zinc and plenty of other vitamins and minerals. For example, one cup of raw cow’s milk has almost 30% of the RDA for calcium, 25% of the RDA for vitamin B12, and 10% of the RDA for magnesium.


Eggs contain a moderate amount of zinc and can help you meet your daily target. This comes with 77 calories, 6 grams of protein, 5 grams of healthy fats, and other vitamins and minerals, including B vitamins and selenium. Whole eggs are also an essential source of choline, a nutrient that most people aren’t getting enough of.

Dark Chocolate

Perhaps surprisingly, dark chocolate contains reasonable amounts of zinc. A 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc or 30% of the DV. However, 100 grams of dark chocolate also contain 600 calories. So while it provides some healthy nutrients, it is a high-calorie food.

While you may get some added nutrients with your treatment, it’s not a food you should be relying on as your primary source of zinc. Dark chocolate can be a source of zinc. However, it’s also high in calories and sugar, so it should be eaten in moderation and not as a primary source of zinc.


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