what foods contain zinc?
Foods Containing Zinc. Zinc is very much associated with protein foods. Thus, you may assume that most foods high in zinc are protein-rich as well. The best sources of zinc include beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon. If you are a vegetarian, you will most probably intake less zinc that those who have meat-based diets.
Good high zinc foods aside from meats are dairy products such as milk and cheese, yeast, peanuts, beans, and wholegrain cereals, brown rice, whole wheat bread, potato and yogurt. Of all these vegetarian zinc foods, pumpkin seeds offer one of the most concentrated non-meat food sources of zinc.
Top 10 Foods High in Zinc. Consume two to three servings of these zinc foods daily to support optimal zinc levels. 1. Lamb: 3 ounces: 6.7 milligrams (45 percent DV) Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.
The University of Maryland Medical Center reports that zinc from meat is better absorbed than zinc from plant foods. Also, eating zinc-containing foods with a source of protein, such as shellfish, meat, beans, nuts or dairy, ensures better absorption. You absorb only about 20 to 40 percent of the zinc you take in from food, notes the medical center.
Oysters are by far the richest source of zinc, supplying 67 milligrams in one 3-ounce cooked serving. Different cuts of beef will give you more than enough zinc, with one boneless chuck steak providing almost 15 milligrams, a rib-eye steak containing just over 14 milligrams and a sirloin cut with 9 milligrams.