Best Foods High in Zinc and Why You Need It ?


Zinc is a mineral found almost in all cells. It is an essential nutrient for the body, it is available in various food sources and is also available in supplement form: single ingredient or multivitamin.

1. Amazing Benefits of Zinc

Zinc is essential for a healthy immune system, it promotes biochemical reactions in the body by stimulating the activity of around 99 enzymes. It also helps in wound healing and maintains the sense of smell and taste, supports normal growth and development and is essential for DNA synthesis. There is also zinc salts, which helps control pathogens when applied directly.Ingestion of zinc salts also helps in gastrointestinal infections, providing antimicrobial action in the gastrointestinal tract. Zinc salts are also used in the form of lozenges, to help kill bacteria and viruses. It should be noted however that the administration of zinc to fight against pathogens without damaging the tissues, is still under study.

2. Foods rich in Zinc

Oysters, seafood, nuts, dark chocolate, etc. are rich in zinc. Other food sources containing zinc, although to a lesser degree, include sunflower seeds, pumpkin seeds, nuts, whole grains, beans, and most animal proteins. Legumes, contain phytates, it is a compound also present in cereals and cereal breads, can decrease the absorption of zinc.

3. How much zinc per day

The recommended dose of zinc for healthy people varies among age groups.

  • Babies 0-6 months need 2mg of zinc per day
  • Babies from 7 -3 years old need 3 mg per day for
  • children 4-8 years old need 8 mg per day
  • Children 9-13 years old need 9mg per day
  • Children 14 years old and over take 11 mg of zinc per day
  • Higher doses may be needed for pregnant and breastfeeding women

3. Zinc deficiency

Zinc deficiency can lead to several health problems: hair loss, diarrhea, skin damage, unpleasant taste, poor smell and sight, dysfunction of said organs, atrophy of body tissues and even death. Birth defects can also lead to enteropathic acrodermatitis.TIP: Zinc and other nutritional supplements are not regulated by the Food and Drug Administration Board. It is best to choose a manufacturer that strictly adheres to GMP standards to avoid product contamination and misrepresentation of dosage and content.

Best Foods High in Zinc and Why You Need It ?

The best benefits of zinc on the body:

  • Zinc contributes to the elimination of alcohol and tobacco in the body
  • zinc regulates vitamin A in the body
  • zinc binds phosphorus and vitamin D to the bones
  • zinc antioxidant properties
  • zinc facilitates healing
  • zinc useful for treating different skin problems
  • zinc fights colds, flu and even allergies
  • zinc treats the problems associated with osteoarthritis
  • zinc is used in the treatment of schizophrenia
  • zinc helps in the treatment of certain cancers
  • zinc contributes to healthy skin, hair and nails

The best foods rich in zinc:

  • wheat
  • oats
  • nuts: Hazelnuts, almonds, walnuts …
  • the mustard
  • peppers
  • peas and carrots
  • pumpkin
  • ginger
  • oysters
  • Seafood
  • the crustaceans
  • lean meat

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