Zinc’s Top 10 Hits





Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. The current percent daily value (%DV) for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc by common serving size, for more, see the list of high zinc foods by nutrient density, and the extended list of zinc rich foods.

#1: Seafood (Cooked Oysters)

Zinc in 100g Per 3oz (85g) Per 6 Oysters (42g)
78.6mg (524% DV) 66.8mg (445% DV) 33.0mg (220% DV)

Other Seafood High in Zinc (%DV per 3oz cooked): Crab (43%), and Lobster (41%). Click to see complete nutrition facts.

#2: Beef and Lamb (Cooked Lean Beef Shortribs)

Zinc in 100g 1 Rack of Ribs (315g) 1 Lean Ribeye Fillet (129g)
12.3mg (82% DV) 38.7mg (258% DV) 14.2mg (95% DV)

Lamb is also a good source of Zinc (%DV per 3oz cooked): Lean Foreshank (49%), Lean Shoulder (46%) and Lean Cubed Lamb for Stewing (37%). Click to see complete nutrition facts.

#3: Wheat Germ (Toasted)

Zinc in 100g Per Cup (113g) Per Ounce (28g)
16.7mg (111% DV) 18.8mg (126% DV) 4.7mg (31% DV)

Crude or Untoasted Wheat Germ is also a good source of Zinc providing 94% DV per cup:Click to see complete nutrition facts.

#4: Spinach

Zinc in 100g (Cooked) Per Cup (Cooked – 180g) 100g (Raw)
0.8mg (5% DV) 1.4mg (9% DV) 0.5mg (4% DV)

Other Green Leafy Vegetables High in Zinc (%DV per cup): Amaranth Leaves, cooked (8%), and Endive and Radiccio, raw (2%). Click to see complete nutrition facts.

#5: Pumpkin and Squash Seeds

Zinc in 100g Per Cup (64g) Per Ounce (28g)
10.3mg (69% DV) 6.6mg (44% DV) 2.9mg (19% DV)

Other Seeds High in Zinc (%DV per ounce): Sunflower (10%), Chia (9%), and Flaxseeds (8%). Click to see complete nutrition facts.

#6: Nuts (Cashews)

Zinc in 100g (Roasted) Per Cup (137g) Per Ounce (28g)
5.6mg (37% DV) 7.7mg (51% DV) 1.6mg (10% DV)

Other Nuts High in Zinc (%DV per ounce): Pine nuts (12%), Pecans (9%), Almonds (6%), Walnuts (6%), Peanuts (6%), and Hazelnuts (5%). Click to see complete nutrition facts.

#7: Cocoa and Chocolate (Cocoa Powder)

Zinc in 100g Per Cup (86g) Per Tablespoon (5g)
6.8mg (45% DV) 5.9mg (39% DV) 0.3mg (2% DV)

Dark baking Chocolate is also high in Zinc providing 85% DV per cup grated and 19% DV per 29g squareClick to see complete nutrition facts.

#8: Pork & Chicken (Cooked Lean Pork Shoulder)

Zinc in 100g Per Steak (147g) Per 3oz (85g)
5.0mg (33% DV) 7.4mg (49% DV) 4.3mg (28% DV)

Chicken is also High in Zinc providing 15% DV per cooked drumstickClick to see complete nutrition facts.

#9: Beans (Cooked Mung Beans)

Zinc in 100g Per Cup (124g) Per 3oz (85g)
0.5mg (3% DV) 0.6mg (4% DV) 0.4mg (2.5% DV)

Other Beans High in Zinc (%DV per cup cooked): Baked Beans (39%), Adzuki (27%), Chickpeas (17%) and Kidney Beans (12%). Click to see complete nutrition facts.

#10: Mushrooms (Cooked White Mushrooms)

Zinc in 100g Per Cup Pieces (156g) Per Mushroom (12g)
0.9mg (6% DV) 1.4mg (9% DV) 0.1mg (1% DV)

Other Mushrooms High in Zinc (%DV per Cup Pieces): Morel, raw (9%), Brown, raw and Portabella, grilled (5%), Oyster, raw (4%), and White, raw (2%). Four Dried Shitake mushrooms contain 8% DV and 4 raw shitake contain 4% DV. Click to see complete nutrition facts.
Read more at http://www.healthaliciousness.com/articles/zinc.php#mlYCpgKdCLHDGo1o.99



MAGNESIUM for healthy bones


Magnesium – 50% of the body’s magnesium is found in bones.  New studies increasingly uncover new functions of magnesium, some of which include:

  • The absorption and metabolism of calcium.
  • The conversion of Vitamin D into its active form ( 25-(OH)D3 to 1,25-(OH)2D3) [10].
  • Stimulating the thyroid’s production of calcitonin, which helps to regulate blood calcium by slowing down the amount of calcium released from the bones, slowing bone resorption [11].
  • Regulating parathyroid hormone, which is a regulator of bone breakdown.
  • Activate the enzyme required for production of new bone.
  • Regulating calcium transport.

Magnesium has been shown to be in decreased concentration in the blood in post menopausal women with osteoporosis [12].  Osteoporotic women have been shown to have decreased serum levels of magnesium [13], and lower bone magnesium content. Another study showed that magnesium supplementation improved bone mineral density [14].