Food Sources of Zinc

 Foods that contain ZINC ! Milligrams (mg)
per serving
Percent DV*
Oysters, 6 medium, breaded and fried 76.7 511
Beef shanks, cooked, 3 ounces 8.9 59
Crab, Alaska king, cooked, 3 ounces 6.5 43
Pork shoulder, cooked, 3 ounces 4.2 28
Breakfast cereal fortified with 25% of the DV for zinc, ¾ cup serving 3.8 25
Lobster, cooked, 3 ounces 3.4 23
Chicken leg, roasted, 1 leg 2.7 18
Pork tenderloin, cooked, 3 ounces 2.5 17
Baked beans, canned, ½ cup 1.7 11
Cashews, dry roasted, 1 ounce 1.6 11
Yogurt, fruit, low fat, 1 cup 1.6 11
Raisin bran cereal, ¾ cup 1.5–10.8 10–72
Chickpeas, ½ cup 1.3 9
Cheese, Swiss, 1 ounce 1.2 8
Almonds, dry roasted, 1 ounce 1.0 7
Milk, whole, 1 cup 1.0 7
Chicken breast, roasted, ½ breast with skin removed 0.9 6
Cheese, cheddar or mozzarella, 1 ounce 0.9 6
Peas, boiled, ½ cup 0.9 6
Kidney beans, cooked, ½ cup 0.8 5
Oatmeal, instant, 1 packet 0.8 5
Flounder or sole, cooked, 3 ounces 0.3 2

* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for zinc is 15 mg for adults and children age 4 and older. Food labels, however, are not required to list zinc content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

A deficiency of zinc can result in problems such as poor growth, difficulty in wound healing, loss of appetite, undesirable skin changes, and adverse effects on immune-system components.

NOTE:  EYE Problems

Dark spots in front of the eyes – Your body is missing the proper amounts of ; vitamins BE, CO, and ZINC  (this can create liver problems)

Conjunctivitis– Your body is  missing vitamins A, B2, C (B6, ZINC)

Tics of eyelids – Your body is missing proper amounts of magnesium, vitamins B2, B6, ZINC

Inspired Tip of the day : Growing Grey Hair these days-   Make sure your getting your proper daily amounts  of Vitamin A and Zinc! Having Coarse, brittle hair is from a  lack of ZINC in the body!

We hope ‘Inspired Changes Health and Nutrition”  has brought some NEW information to you today!

www.inspiredchanges.ca

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off