Zinc is an important mineral that’s used in a wide range of body functions and is the second most common trace element in the body after iron.
Zinc also aids hormones, immunity, digestion, repair, growth and it’s an anti-inflammatory.
So, it’s important we all get enough in our diet..
Around 2-4 grams is in the human body at any time. Zinc can be found in the brain, muscles, bones, kidneys, liver, eyes and prostate. Zinc also plays a major role in the function of the prostate gland and reproductive organs with high concentrations found in semen.
Studies have found taking zinc within 24 hours of the start of cold symptoms reduces the length of the cold.
Studies have also shown zinc supplementation to boost testosterone in men with a zinc deficiency.
In the United States, around 12 percent of people are marginal zinc deficient, and that number rises to as much as 40 percent of the elderly.
From 1988 -1994 the third National Health and Nutrition Examination Survey examined 29,103 people and measured total zinc intake through foods and supplements.
The survey found only 55.6% of the participants had adequate zinc intake.
A long term shortage of zinc can cause depression, growth retardation, infections, diarrhea, hair loss, skin rash, immune deficiencies, reduce fertility and poor brain function.
The recommend daily allowance for men is 11mg a day and for women it’s 8mg a day.
Anybody suffering from alcoholism or rheumatoid arthritis are particularly at risk.
A little bit of zinc does your body good.
Here are 11 foods high in zinc you can add to your diet…
Pumpkin seeds –
Are calorie dense. 100 grams is 574 calories and an excellent source of protein, dietary fiber and it gives you 30% of your DV for vitamin B3, iron 62% DV, manganese 214% DV, magnesium 155% DV and phosphorus 168% DV. 100 grams of pumpkin seeds is 80% of your daily zinc intake
Beef –
Beef is a source protein and is packed with 110% of your DV vitamin B12, 36% of your DV for vitamin B3, 29% of your daily vitamin B6 from an 100 gram serving. You also get 66% of your daily zinc intake, 43% DV copper, 31% DV for selenium, 20% of your DV for iron.
Cashews –
Are a source of protein and fats packed with vitamins and minerals. You get 37% of your DV for vitamin B1 from a 100 gram serving, 23% of B6 and 23% of your daily vitamin k. Cashews are also packed with 110% of your daily copper, 82% of your daily magnesium, 51% iron and 61% of your daily zinc.
Chickpeas –
A 100 g serving of chickpeas is 164 calories and provides protein, dietary fiber, folate, and dietary minerals like iron and phosphorus. From a 100 gram serving you get 43% of your daily B9, 11% of B6, 10% of B1.
With chickpeas you get 22% of your daily Iron intake, 16% of your daily zinc and 14% of daily magnesium.
Mushrooms –
100 gram of mushrooms is 22 calories and are a source of B vitamins, such as riboflavin B2 42% of DV, niacin B3 25% of DV and pantothenic acid B5 30%. You also get 37% of your daily selenium and 25% of your daily copper and 100 grams of mushrooms is 12% of your daily zinc intake.
Spinach
100 grams is only 23 calories and is loaded with high amounts of vitamin and minerals and is full of antioxidants. It is a great source of vitamins A 59% of DV, B1 7%, B2 16%, B6 15%, B9 49%, C 34% and K 460% of your daily requirement, and also contains 22% of your daily magnesium, 21% of your daily iron, 22% of your daily potassium and 6% of your daily zinc intake.
Pork shoulder
100 gram serving is 171 calories and 16% of daily zinc intake. You also get iron 15% of your daily requirement and vitamin B12 22% of daily requirement.
Dark Chocolate
50gram serving is 289 calories and will give you 9% of your daily zinc intake, 40% of your daily iron intake, 26% of your daily Magnesium requirement and 16% of your daily fiber. Dark chocolate is full of antioxidants and has a much higher content of cocoa solids and cocoa butter than regular milk chocolate and has no dairy products or at least very small amounts.
Garlic
50gram serving is 75 calories and will give you 6% of your daily zinc intake, 40% of your daily manganese intake, 9% of your daily calcium requirement, 7% of your daily iron, 47% of your daily B6, 19% of your daily vitamin C.
Oysters
100 gram serving of Oysters is 81 calories, 9g of protein and they’re also a great source of zinc, with 100 grams giving you 111% of your daily requirement. The amount of vitamin B12 packed into 100grams of oysters is an enormous 667% of your daily requirement, 111% of your daily requirement of selenium and 64% of your daily iron intake.
Eggs
A boiled egg is around 70 calories and has 6 grams of protein. A Boiled egg is packed with vitamins and minerals including vitamin A 19% of your daily requirement, vitamin B2 42% of your daily requirement, vitamin B5 28% of your daily requirement, vitamin B12 46% of daily requirement, choline 60 % daily requirement, zinc 11 % of daily requirement and vitamin D 15 % of daily requirement.
It can be difficult to get enough zinc through your diet, but these foods will help. If you can’t eat enough of these foods you can always use a magnesium supplement.
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