How To Eat More Foods With Zinc
- January 27, 2010
- 658 Views
from
Matt Becht
(and 3 others) Subscribe
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Writer
Hilary_White
- Music John Sutton
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Voice Over Artist
Mario Bueno
An essential mineral found in nearly every cell of your body, zinc is an immune-system booster that also plays a key role in muscle, nerve, and brain function.
You Will Need
- Oysters
- Red meat
- Beans
- Cashews
- Almonds
- Zinc-fortified breakfast cereal
- Milk
- Crab (optional)
- Lobster (optional)
- Pork (optional)
- Chicken (optional)
- Turkey (optional)
Never change your diet without first consulting your physician.
Step 1: Eat oysters
Eat oysters, which are the no. 1 source of zinc. Six oysters contain about 76 milligrams, which is more than 700 percent the recommended daily allowance.
If oysters aren’t for you, crab and lobster also contain high amounts of zinc.
Step 2: Enjoy red meat
Enjoy red meat once or twice a week to boost zinc intake. A 3-ounce serving of beef has nearly 6 milligrams of zinc, more than half the recommended daily allowance of around 10 milligrams for adults.
Chicken and turkey are heart-healthy alternatives that also contain zinc.
Step 3: Have a side of beans
Have a side of beans with your meal. Baked beans, lima beans, kidney beans, and chickpeas are top sources of zinc.
Step 4: Snack on nuts
Snack on nuts, like cashews. One serving has more than 10 percent of your daily allowance of zinc. One serving of almonds will give you another 7 percent.
Step 5: Eat fortified cereal
Eat a bowl of zinc-fortified breakfast cereal, which has one-quarter of the recommended daily allowance. Top it off with zinc-rich milk for an extra mineral boost.
Zinc is known as “the great protector,” for its use in protecting, or galvanizing other metals.
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