foods that include a good source for zinc
Foods rich in zinc can stengthen the immune system and help make hundreds of enzymes in the human body. The best sources of zinc include milk, yeast, peanuts, potato, whole wheat bread, cheese, beans, yogurt, brown rice, wholegrain cereals, etc. There is an interesting relationship between zinc and protein â people who do not include a sufficient amount of protein in their diets do not have sufficient amounts of zinc in their body.
Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11].
Phytatesâwhich are present in whole-grain breads, cereals, legumes, and other foodsâbind zinc and inhibit its absorption [2,12,13]. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc [2].