Zinc is an essential trace mineral that is important for a wide range of biological functions in the body, including immune function, protein synthesis, wound healing, DNA synthesis, and cell division.
Zinc plays a crucial role in various bodily functions, including supporting the immune system, aiding in wound healing, and assisting in DNA and protein synthesis. It also helps with the sense of taste and smell, supports healthy growth and development, and is involved in the proper functioning of numerous enzymes.
The recommended daily allowance for zinc varies by age, gender, and country recommendations. For adult men, the recommended dose ranges between 4.2 and 16.3 mg per day, and for adult women, it is between 3 and 12.7 mg per day. Pregnant and breastfeeding women have higher requirements. It's important to consult with a healthcare professional to determine the appropriate zinc intake for your specific needs.
Zinc plays a crucial role in supporting a healthy immune system, promoting wound healing, and aiding in DNA synthesis. It also contributes to normal growth and development, supports healthy skin, and is important for maintaining a sense of taste and smell.
Excessive intake of zinc can lead to several health risks, including nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. Prolonged high intake of zinc may also interfere with the absorption of other essential minerals, such as copper, leading to potential deficiencies. It's important to consume zinc within the recommended dietary allowance to avoid these health risks.
Low levels of zinc can lead to impaired immune function, decreased appetite, hair loss, skin rash, and delayed wound healing. It can also affect taste and smell sensation. If you suspect a zinc deficiency, consult a healthcare professional to determine the underlying cause and discuss the need for supplementation and dietary changes.
Vegans can get their zinc intake from plant-based sources such as legumes (chickpeas, lentils, beans), nuts and seeds (pumpkin seeds, cashews, pine nuts), whole grains (quinoa, brown rice, oats), and fortified foods (such as breakfast cereals and plant-based milks). Additionally, incorporating zinc-rich vegetables like spinach, kale, and mushrooms into their diet can also contribute to their zinc intake.
Wheat germ
Type: Food
Cereals and cereal products -> Flour
Zinc
17.80mg per 100 grams
Wheat bran
Type: Food
Cereals and cereal products -> Flour
Zinc
13.00mg per 100 grams
Seeds, cottonseed meal, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Zinc
12.32mg per 100 grams
Veal, liver, raw
Type: Food
Meat dishes -> Offal dishes
Zinc
12.02mg per 100 grams
Reindeer, dried
Type: Food
Meat dishes -> Meat products
Zinc
12.00mg per 100 grams
Veal, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Zinc
11.90mg per 100 grams
Seeds, cottonseed flour, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Zinc
11.69mg per 100 grams
Seeds, cottonseed flour, low fat (glandless)
Type: Food
Cereals and cereal products -> Flour
Zinc
11.61mg per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Zinc
11.28mg per 100 grams
Veal, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Zinc
11.23mg per 100 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
10.61mg per 100 grams
Bear, cooked, simmered
Type: Food
Meat dishes -> Steaks and chops
Zinc
10.27mg per 100 grams
Horn of plenty, dried
Type: Food
Vegetable dishes -> Mushroom dishes
Zinc
9.60mg per 100 grams
Beef round, dried
Type: Food
Meat dishes -> Meat products
Zinc
9.50mg per 100 grams
Liver, pork
Type: Food
Meat dishes -> Offal dishes
Zinc
9.00mg per 100 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Zinc
9.00mg per 100 grams
Chervil, dried
Type: Food
Miscellaneous -> Spices
Zinc
8.80mg per 100 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
8.51mg per 100 grams
Pumpkin seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
8.40mg per 100 grams
Oyster, european
Type: Food
Fish dishes -> Crustaceans and molluscs
Zinc
8.30mg per 100 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Zinc
8.14mg per 100 grams
Liver, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Zinc
8.09mg per 100 grams
Rye bran
Type: Food
Cereals and cereal products -> Flour
Zinc
8.00mg per 100 grams
Lamb, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Zinc
7.89mg per 100 grams
Beef mince, 17% fat, fried without fat and salt
Type: Dish
Meat dishes -> Meat dishes
Zinc
7.86mg per 100 grams
Roasted liver
Type: Dish
Meat dishes -> Offal dishes
Zinc
7.86mg per 100 grams
Beef mince, 17% fat, fried without fat
Type: Dish
Meat dishes -> Steaks and chops
Zinc
7.75mg per 100 grams
Sesame seed, white, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
7.58mg per 100 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
7.31mg per 100 grams
Chicken, heart, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Zinc
7.30mg per 100 grams
Beef sirloin steak, oven-baked
Type: Dish
Meat dishes -> Steaks and chops
Zinc
7.14mg per 100 grams
Sunflower seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
7.01mg per 100 grams
Beef, lean, boiled, without added salt
Type: Dish
Meat dishes -> Steaks and chops
Zinc
6.97mg per 100 grams
Celery seed
Type: Food
Miscellaneous -> Spices
Zinc
6.93mg per 100 grams
Cocoa powder, unsweetened
Type: Food
Miscellaneous -> Miscellaneous ingredients
Zinc
6.90mg per 100 grams
Poppy seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
6.90mg per 100 grams
Reindeer, boiled, salt
Type: Dish
Meat dishes -> Steaks and chops
Zinc
6.78mg per 100 grams
Reindeer roast
Type: Dish
Meat dishes -> Steaks and chops
Zinc
6.78mg per 100 grams
Pork, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Zinc
6.72mg per 100 grams
Chicken, heart, raw
Type: Food
Meat dishes -> Offal dishes
Zinc
6.59mg per 100 grams
Beef, boiled, without salt
Type: Dish
Meat dishes -> Steaks and chops
Zinc
6.44mg per 100 grams
Seaweed, nori, dried
Type: Food
Vegetable dishes -> Canned vegetables
Zinc
6.40mg per 100 grams
Elk, fried
Type: Dish
Meat dishes -> Steaks and chops
Zinc
6.32mg per 100 grams
Chia seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
6.29mg per 100 grams
Sesame seed, with hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
6.27mg per 100 grams
Seaweed, kombu, dried
Type: Food
Vegetable dishes -> Canned vegetables
Zinc
6.20mg per 100 grams
Beef sirloin steak, fried
Type: Dish
Meat dishes -> Steaks and chops
Zinc
6.18mg per 100 grams
Beef sirloin steak, grilled
Type: Dish
Meat dishes -> Steaks and chops
Zinc
6.11mg per 100 grams
Mustard seed, ground
Type: Food
Miscellaneous -> Spices
Zinc
6.08mg per 100 grams
Seeds, cottonseed kernels, roasted (glandless)
Type: Food
Snacks -> Nuts, seeds and dried fruits
Zinc
6.00mg per 100 grams
What you eat matters.