What kind food has zinc

Some people are at risk of a zinc deficiency, including young children, teenagers, the elderly and women who are pregnant or breastfeeding 3. Meat is an excellent source of zinc 4. Red meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork. In fact, a gram 3. This amount of meat also provides calories, 20 grams of protein and 10 grams of fat.

Meat is an excellent source of zinc. In fact, Alaskan crab contains 7. However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning.

Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. However, they also contain phytates. Despite this, they can be an important source of zinc for people following vegan or vegetarian diets. They are also an excellent source of protein and fiber and can be easily added to soups, stews and salads. Legumes contain high amounts of zinc.

However, they also contain phytates, which reduce its absorption. Processing methods like heating, sprouting, soaking or fermenting can help improve its bioavailability. However, some seeds are better choices than others. Other seeds containing significant amounts of zinc include squash, pumpkin and sesame seeds 13 , In addition to boosting your zinc intake, seeds contain fiber, healthy fats, vitamins and minerals, making them an excellent addition to your diet.

Including them as part of a healthy diet has also been linked to some health benefits, including reduced cholesterol and blood pressure 15 , To add hemp, flax, pumpkin or squash seeds into your diet, you can try adding them to salads, soups, yogurts or other foods.

Some seeds like hemp, pumpkin, squash and sesame seeds contain significant amounts of zinc. They are also a good source of fiber, healthy fats and vitamins, making them a healthy addition to your diet. Toss a cup of cooked black beans on top of that salad and you'll get 2 milligrams of zinc , or 25 percent of your daily needs.

These beans are also high in iron, phosphorus, calcium, and magnesium, which support overall health and are especially important for bone health.

Per 1-cup serving: calories, 1 g fat 0 g saturated , 2 mg sodium, 41 g carbs, 0. Greek yogurt has so many stellar health benefits, and here's yet another one to add to the list: a seven-ounce container of plain, low-fat Greek yogurt packs 1. Not sure which one to buy? Here are 14 Greek yogurts that dietitians recommend.

Per 7-ounce serving: calories, 4 g fat 2. Cashews are one of the most affordable—and, in my totally biased opinion, the most delicious—nuts, so there's no reason not to keep a container in your pantry. Whether you eat them roasted or raw, you'll get just over 1. Cashews are also packed with healthy unsaturated fat. Eating them regularly may help reduce blood pressure and raise healthy HDL cholesterol levels, per one study published in The Journal of Nutrition.

Per 1-ounce serving: calories, 12 g fat 2 g saturated , 8. Weight Loss. United States. Type keyword s to search. Today's Top Stories. Taraji P. Accessible Beauty Products For All. Topic Images Inc.

Getty Images. Advertisement - Continue Reading Below. Blanchi Costela Getty Images. Arx0nt Getty Images. Simon Watson Getty Images. Neither zinc gluconate nor zinc acetate lozenges affected the duration or severity of cold symptoms in subjects with natural not experimentally induced colds in another trial [ 69 ].

In 77 participants with natural colds, a combination of zinc gluconate nasal spray and zinc orotate lozenges 37 mg zinc every 2—3 wakeful hours was also found to have no effect on the number of asymptomatic patients after 7 days of treatment [ 70 ]. In September of , Caruso and colleagues published a structured review of the effects of zinc lozenges, nasal sprays, and nasal gels on the common cold [ 67 ].

Of the 14 randomized, placebo-controlled studies included, 7 5 using zinc lozenges, 2 using a nasal gel showed that the zinc treatment had a beneficial effect and 7 5 using zinc lozenges, 1 using a nasal spray, and 1 using lozenges and a nasal spray showed no effect. More recently, a Cochrane review concluded that "zinc lozenges or syrup is beneficial in reducing the duration and severity of the common cold in healthy people, when taken within 24 hours of onset of symptoms" [ 71 ].

The author of another review completed in also concluded that zinc can reduce the duration and severity of cold symptoms [ 66 ]. However, more research is needed to determine the optimal dosage, zinc formulation and duration of treatment before a general recommendation for zinc in the treatment of the common cold can be made [ 71 ]. As previously noted, the safety of intranasal zinc has been called into question because of numerous reports of anosmia loss of smell , in some cases long-lasting or permanent, from the use of zinc-containing nasal gels or sprays [ ].

Researchers have suggested that both zinc and antioxidants delay the progression of age-related macular degeneration AMD and vision loss, possibly by preventing cellular damage in the retina [ 72 , 73 ].

In a population-based cohort study in the Netherlands, high dietary intake of zinc as well as beta carotene, vitamin C, and vitamin E was associated with reduced risk of AMD in elderly subjects [ 74 ].

However, the authors of a systematic review and meta-analysis published in concluded that zinc is not effective for the primary prevention of early AMD [ 75 ], although zinc might reduce the risk of progression to advanced AMD. Participants also received 2 mg copper to prevent the copper deficiency associated with high zinc intakes. After an average follow-up period of 6. Zinc supplementation alone significantly reduced the risk of developing advanced AMD in subjects at higher risk but not in the total study population.

Visual acuity loss was not significantly affected by zinc supplementation alone. AREDS2 found that a formulation providing 25 mg zinc about one-third the amount in the original formulation provided the same protective effect against developing advanced AMD. Two other small clinical trials evaluated the effects of supplementation with mg zinc sulfate providing 45 mg zinc for 2 years in subjects with drusen or macular degeneration.

Zinc supplementation significantly reduced visual acuity loss in one of the studies [ 79 ] but had no effect in the other [ 80 ]. Iron-deficiency anemia is a serious world-wide public health problem. Iron fortification programs have been credited with improving the iron status of millions of women, infants, and children.

Fortification of foods with iron does not significantly affect zinc absorption. However, large amounts of supplemental iron greater than 25 mg might decrease zinc absorption [ 2 , 81 ]. Taking iron supplements between meals helps decrease its effect on zinc absorption [ 81 ]. High zinc intakes can inhibit copper absorption, sometimes producing copper deficiency and associated anemia [ 82 , 83 ].

For this reason, dietary supplement formulations containing high levels of zinc, such as the one used in the AREDS study [ 73 ], sometimes contain copper. Zinc toxicity can occur in both acute and chronic forms. Acute adverse effects of high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches [ 2 ].

One case report cited severe nausea and vomiting within 30 minutes of ingesting 4 g of zinc gluconate mg elemental zinc [ 84 ]. Intakes of — mg of zinc per day have been associated with such chronic effects as low copper status, altered iron function, reduced immune function, and reduced levels of high-density lipoproteins [ 85 ]. Long-term intakes above the UL increase the risk of adverse health effects [ 2 ].

The ULs do not apply to individuals receiving zinc for medical treatment, but such individuals should be under the care of a physician who monitors them for adverse health effects. Zinc supplements have the potential to interact with several types of medications. A few examples are provided below.

Individuals taking these medications on a regular basis should discuss their zinc intakes with their healthcare providers. Taking the antibiotic at least 2 hours before or 4—6 hours after taking a zinc supplement minimizes this interaction [ 89 ].

Zinc can reduce the absorption and action of penicillamine, a drug used to treat rheumatoid arthritis [ 90 ]. To minimize this interaction, individuals should take zinc supplements at least 2 hours before or after taking penicillamine [ 88 ].

Prolonged use of thiazide diuretics could deplete zinc tissue levels, so clinicians should monitor zinc status in patients taking these medications. The federal government's — Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods.

In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients e. For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americans and the U.

Department of Agriculture's MyPlate. This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc.

Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice. Updated: March 26, History of changes to this fact sheet. Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements.

Health Information Health Information. Zinc Fact Sheet for Health Professionals. References Sandstead HH. Understanding zinc: recent observations and interpretations. J Lab Clin Med ; Solomons NW. Mild human zinc deficiency produces an imbalance between cell-mediated and humoral immunity. Nutr Rev ; Zinc: an overview. Nutrition ; Zinc deficiency and taste disorders. Ann Pharmacother ; Zinc in the fetus and newborn.

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FoodData Central , Sandstrom B. Bioavailability of zinc. Phytate and zinc bioavailability. Int J Food Sci Nutr ; Food and Drug Administration. Anosmia after intranasal zinc gluconate use. Am J Rhinol ; Intranasal zinc and anosmia: the zinc-induced anosmia syndrome. Laryngoscope ; Denture cream: an unusual source of excess zinc, leading to hypocupremia and neurologic disease. When metals compete: a case of copper-deficiency myeloneuropathy and anemia.

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J Nutr ; Dynamics of Poverty and Food Sufficiency. Food Assistance and Nutrition Report Number 36, Department of Agriculture, Economic Research Service. Dietary intakes and serum nutrients differ between adults from food-insufficient and food-sufficient families: Third National Health and Nutrition Examination Survey, Zinc deficiency: its characterization and treatment. Met Ions Biol Syst ; Images in clinical medicine. Acquired acrodermatitis enteropathica. N Engl J Med ;