Tips For Choosing Foods High In Zinc

Zinc is one of the founding, and most popular, members of the mineral family. Like it's mineral relatives, zinc is such a life-sustaining mineral that around 300 different enzymes depend on zinc for their day to day functions. Zinc plays a role in digestion, wound healing, energy growth, cellular repair and carbohydrate metabolism. Even eyesight, memory, and the sense of taste and smell are connected to zinc. And although there's still no cure for the common cold, having an adequate amount of zinc in your system could shorten your bouts with sniffles.



The Biologically Role of Zinc

Of the overall zinc makeup in the body, 90% of zinc is stored in the bones, 30% lives in the muscles and the remainder floats around in the tissues. In addition, zinc has vital roles in biological processes-and it's very important to the bones. Since zinc is such an important part of the human makeup, you want to be sure to get a healthy helping of it. Just don't overdo it. Zinc overdoses can result in diarrhea, nausea and vomiting.

But zinc deficiencies are just as bad. Not getting the recommended daily dose of zinc, 11 milligrams for men and 8 milligrams for women, can result in hair loss, skin lesions, diarrhea, and in extreme cases, death. Of course, now you're wondering how to get the proper balance of zinc to prevent your hair from falling out and all. Choosing foods high in zinc is easier than you think.

Foods High In Zinc

Some of the tasty foods and seasonings in your cupboard may provide the recommended daily amount of zinc. The first tip to finding zinc filled foods is finding foods high in protein. Foods with lots of zinc are great choices even for vegetarians. Think of it as killing two birds with one stone.

Oysters contain high levels of zinc. As do:

  • Beans
  • Nuts
  • Whole grains
  • Pumpkin seeds
  • Sunflower seeds
  • Cereals: Without bran, which can inhibit zinc absorptions
  • Beef
  • Crabmeat
  • Oysters
  • Lamb
  •  Pork
  • Turkey

In addition to: Brown Rice, Salmon, Spinach, Yogurt, Beans, Rye, Bread, Whole Wheat Bread, Chicken, Clams, Lentils, Lima, Beans, Lobster, Oatmeal Milk, Peas

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