{"id":2511,"date":"2012-10-26T08:59:54","date_gmt":"2012-10-26T12:59:54","guid":{"rendered":"http:\/\/www.chemicool.com\/elements\/?page_id=2511"},"modified":"2017-12-07T02:08:58","modified_gmt":"2017-12-07T07:08:58","slug":"foods-high-in-zinc","status":"publish","type":"page","link":"https:\/\/www.chemicool.com\/elements\/foods-high-in-zinc.html","title":{"rendered":"Zinc Nutrition &#8211; Foods High in Zinc"},"content":{"rendered":"<div class=\"tmetalsT\">\n<div class=\"atnorT\">30<\/div>\n<div class=\"clearT\"><\/div>\n<div class=\"elnamT\">Zn<\/div>\n<div class=\"atweiT\"> 65.41  <\/div>\n<\/div>\n<p>Zinc is an essential mineral for human health. The recommended dietary allowances (RDAs) fpr adults are from 8 mg to 11 mg per day.<\/p>\n<div style=\"clear:both;\"><\/div>\n<div class=\"adsense300\">\n<div class=\"adsense300spacer\">\n<div style=\"line-height:10px;\">\n<img decoding=\"async\" alt=\"\" src=\"\/\/www.chemicool.com\/ad.png\"\/>\n<\/div>\n<p><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script><ins class=\"adsbygoogle\" style=\"display:inline-block;width:336px;height:280px\" data-ad-client=\"ca-pub-9461632227417539\" data-ad-slot=\"3265846807\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/p>\n<h2>Data Zone<\/h2>\n<table class=\"datatop\">\n<tr>\n<td class=\"elemglb\">Classification:<\/td>\n<td>  Zinc is an essential mineral    <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\">Recommended Dietary Allowances (RDAs):<\/td>\n<td>  <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\">Men:<\/td>\n<td>  11 mg <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\">Women:<\/td>\n<td>   8 mg <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\">Male youths 14 &#8211; 18 years:<\/td>\n<td>  11 mg <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\">Female youths 14 -18 years:<\/td>\n<td>   9 mg <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\"> 9 &#8211; 13 years old :<\/td>\n<td>  8 mg <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\"> 4 &#8211; 8 years old:<\/td>\n<td>   5 mg <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\">Best Foods:<\/td>\n<td>   oysters, beef, fortified cereals  <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\">Tolerable Upper Adult Intake Level :<\/td>\n<td> 40 mg    <\/td>\n<\/tr>\n<tr>\n<td class=\"elemglb\">Zinc Supplements available as:<\/td>\n<td> zinc gluconate, zinc sulfate, and zinc acetate <\/td>\n<\/tr>\n<\/table>\n<\/div>\n<div class=\"leftimagepadding\">\n<div style=\"width: 310px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/chemicool.com\/elements\/images\/300-oysters-zinc.jpg\" width=\"300\" height=\"150\" alt=\"Oysters - an excellent source of dietary zinc\" class=\"size-full\" \/><p class=\"wp-caption-text\">Oysters &#8211; an excellent source of dietary zinc<\/p><\/div>\n<div style=\"width: 310px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.chemicool.com\/elements\/images\/300-beef.jpg\" width=\"300\" height=\"149\" alt=\"Beef is an excellent source of zinc\" class=\"size-full\" \/><p class=\"wp-caption-text\">Beef is an excellent source of zinc<\/p><\/div>\n<\/div>\n<\/div>\n<h2>Zinc Nutritional Facts<\/h2>\n<div class=\"author\">Dr. Doug Stewart<\/div>\n<p>Zinc is an essential mineral in our bodies.<\/p>\n<p>Ideally, we should eat some zinc every day, because we cannot store it in our bodies.<\/p>\n<p>The recommended dietary allowance of zinc is:  <\/p>\n<p>&#8226; 11 mg for men<br \/>\n&#8226; 8 mg for women <\/p>\n<p>Dietary allowances for all ages are shown in the Data Zone.<\/p>\n<p>We need zinc in our bodies for: <\/p>\n<p>&#8226; protein and DNA synthesis<br \/>\n&#8226; normal growth and development<br \/>\n&#8226; enzyme function<br \/>\n&#8226; immune system function<br \/>\n&#8226; good reproductive health in males<br \/>\n&#8226; wound healing<br \/>\n&#8226; our taste and smelling senses<\/p>\n<p>As a dietary supplement, zinc is available in a variety of forms such as: <\/p>\n<p>&#8226; zinc gluconate<br \/>\n&#8226; zinc sulfate<br \/>\n&#8226; zinc acetate <\/p>\n<p>High doses of zinc can be harmful. <\/p>\n<p>For example, excess zinc can reduce the amount of copper our bodies can absorb, causing anemia. (Our bodies need copper to facilitate hemoglobin synthesis.)<\/p>\n<p>You can see a list of foods that are high in zinc by scrolling a little farther down this page. <\/p>\n<p>The list shows the amount of zinc in a standard portion and also the percentage of recommended daily allowance.<\/p>\n<p>Like <a href=\"https:\/\/www.chemicool.com\/elements\/foods-high-in-iron.html\">iron<\/a>, our bodies absorb zinc more easily from meat than from plant sources.  <\/p>\n<p>The reason for this is that plants contain substances which reduce zinc absorption a little &#8211; phytates, found in wholegrain bread, legumes, and cereals &#8211; and oxalates, found in leafy vegetables &#8211; reduce our ability to absorb zinc from food.   <\/p>\n<p>Despite this, these foods are still good sources of zinc. <\/p>\n<h3>Foods High In Zinc<\/h3>\n<table class=\"chem-nut-table\">\n<thead>\n<tr>\n<th scope=\"col\">Food<\/th>\n<th scope=\"col\"> mg of zinc per serving<\/th>\n<th scope=\"col\"> percent of daily value in serving<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Oysters, cooked, breaded and fried, 3 ounces<\/td>\n<td>74 mg<\/td>\n<td>493%<\/td>\n<\/tr>\n<tr>\n<td>Beef chuck roast, braised, 3 ounces<\/td>\n<td>7 mg<\/td>\n<td>47%<\/td>\n<\/tr>\n<tr>\n<td>Crab, Alaska king, cooked, 3 ounces<\/td>\n<td>6.5 mg<\/td>\n<td>43%<\/td>\n<\/tr>\n<tr>\n<td>Lamb lean shoulder, braised, 3 ounces<\/td>\n<td>6.2 mg<\/td>\n<td>41%<\/td>\n<\/tr>\n<tr>\n<td>Duck, domesticated, meat only, cooked, roasted, &frac12; duck<\/td>\n<td>5.75 mg<\/td>\n<td>38%<\/td>\n<\/tr>\n<tr>\n<td>Beef patty, broiled, 3 ounces<\/td>\n<td>5.3 mg<\/td>\n<td>35%<\/td>\n<\/tr>\n<tr>\n<td>Fast foods, cheeseburger; double, regular patty; plain, 1 sandwich<\/td>\n<td>4.3 mg<\/td>\n<td>28%<\/td>\n<\/tr>\n<tr>\n<td>Breakfast cereal, fortified with 25% of the daily value for zinc, &frac34; cup serving<\/td>\n<td>3.8 mg<\/td>\n<td>25%<\/td>\n<\/tr>\n<tr>\n<td>Lobster, cooked, 3 ounces <\/td>\n<td>3.4 mg<\/td>\n<td>23%<\/td>\n<\/tr>\n<tr>\n<td>Pork chop, loin, cooked, 3 ounces<\/td>\n<td>2.9 mg<\/td>\n<td>19%<\/td>\n<\/tr>\n<tr>\n<td>Baked beans, canned, plain or vegetarian, &frac12; cup<\/td>\n<td>2.9 mg<\/td>\n<td>19%<\/td>\n<\/tr>\n<tr>\n<td>Chicken, dark meat, cooked, 3 ounces<\/td>\n<td>2.4 mg<\/td>\n<td>16%<\/td>\n<\/tr>\n<tr>\n<td>Pork, lean, cured, ham, roasted, 3 ounces<\/td>\n<td>2.2 mg<\/td>\n<td>14%<\/td>\n<\/tr>\n<tr>\n<td>Yogurt, fruit, low fat, 8 ounces<\/td>\n<td>1.7 mg<\/td>\n<td>11%<\/td>\n<\/tr>\n<tr>\n<td>Cashews, dry roasted, 1 ounce<\/td>\n<td>1.6 mg<\/td>\n<td>11%<\/td>\n<\/tr>\n<tr>\n<td>Chickpeas, cooked, &frac12; cup<\/td>\n<td>1.3 mg<\/td>\n<td>9%<\/td>\n<\/tr>\n<tr>\n<td>Cheese, Swiss, 1 ounce<\/td>\n<td>1.2 mg<\/td>\n<td>8%<\/td>\n<\/tr>\n<tr>\n<td>Pie, pecan, prepared from recipe, 1 piece<\/td>\n<td>1.2 mg<\/td>\n<td>8%<\/td>\n<\/tr>\n<tr>\n<td>Atlantic sardines, canned in oil, drained solids with bone, 3 ounces<\/td>\n<td>1.1 mg<\/td>\n<td>7%<\/td>\n<\/tr>\n<tr>\n<td>Oatmeal, instant, plain, prepared with water, 1 packet<\/td>\n<td>1.1 mg<\/td>\n<td>7%<\/td>\n<\/tr>\n<tr>\n<td>Milk, low-fat or non fat, 1 cup<\/td>\n<td>1 mg<\/td>\n<td>7%<\/td>\n<\/tr>\n<tr>\n<td>Almonds, dry roasted, 1 ounce<\/td>\n<td>0.9 mg<\/td>\n<td>6%<\/td>\n<\/tr>\n<tr>\n<td>Kidney beans, cooked, &frac12; cup<\/td>\n<td>0.9 mg<\/td>\n<td>6%<\/td>\n<\/tr>\n<tr>\n<td>Chicken breast, roasted, skin removed, &frac12; breast<\/td>\n<td>0.9 mg<\/td>\n<td>6%<\/td>\n<\/tr>\n<tr>\n<td>Cheese, cheddar or mozzarella, 1 ounce<\/td>\n<td>0.9 mg<\/td>\n<td>6%<\/td>\n<\/tr>\n<tr>\n<td>Frankfurter, beef, unheated, 1 frank<\/td>\n<td>0.9 mg<\/td>\n<td>6%<\/td>\n<\/tr>\n<tr>\n<td>Broccoli, cooked, boiled, drained, without salt, 1 cup<\/td>\n<td>0.7 mg<\/td>\n<td>5%<\/td>\n<\/tr>\n<tr>\n<td>Peas, green, frozen, cooked, &frac12; cup<\/td>\n<td>0.5 mg<\/td>\n<td>3%<\/td>\n<\/tr>\n<tr>\n<td>Flounder or sole, cooked, 3 ounces<\/td>\n<td>0.3 mg<\/td>\n<td>2%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div style=\"clear:both;line-height:2px;\">&nbsp;<\/div>\n<div style=\"max-width: 750px;\">\n<div style=\"line-height: 10px;\"><img decoding=\"async\" src=\"\/\/www.chemicool.com\/ad.png\" alt=\"\" \/><\/div>\n<p><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script><ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-9461632227417539\" data-ad-slot=\"8753977201\" data-ad-format=\"auto\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script>\n<\/div>\n<h4>References<\/h4>\n<ol>\n<li><a href=\"http:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\">Office of Dietary Supplements &#8211; Zinc<\/a> <\/li>\n<li><a href=\"https:\/\/www.ars.usda.gov\/SP2UserFiles\/Place\/12354500\/Data\/SR24\/nutrlist\/sr24a309.pdf\">USDA National Nutrient Database &#8211; Zinc<\/a><\/li>\n<\/ol>\n<h4>Cite this Page<\/h4>\n<p>To cite this page in an academic document, please use the following MLA compliant citation:<\/p>\n<pre class='code'>\r\n\"Foods High in Zinc\" Chemicool Periodic Table. Chemicool.com. 11 Feb. 2013. Web. \r\n<script type=\"text\/javascript\">\r\n<!--\r\nvar currentTime = new Date()\r\nvar month = currentTime.getMonth() + 1\r\nvar day = currentTime.getDate()\r\nvar year = currentTime.getFullYear()\r\ndocument.write(month + \"\/\" + day + \"\/\" + year)\r\n\/\/-->\r\n<\/script> \r\n&lt;https:\/\/www.chemicool.com\/elements\/foods-high-in-zinc.html&gt;.<\/pre>\n<p><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script><ins class=\"adsbygoogle\" style=\"display:inline-block;width:200px;height:90px\" data-ad-client=\"ca-pub-9461632227417539\" data-ad-slot=\"1328172000\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/p>\n<h4 class=\"heading\">More Nutrition Pages<\/h4>\n<p>1. <a href=\"https:\/\/www.chemicool.com\/elements\/foods-high-in-calcium.html\">Calcium Foods<\/a><br \/>\n2. <a href=\"https:\/\/www.chemicool.com\/elements\/foods-high-in-iron.html\">Iron Foods<\/a><br \/>\n3. <a href=\"https:\/\/www.chemicool.com\/elements\/foods-high-in-magnesium.html\">Magnesium Foods<\/a><br \/>\n4. <a href=\"https:\/\/www.chemicool.com\/elements\/foods-high-in-zinc.html\">Zinc Foods<\/a><\/p>\n<h4 class=\"heading\">Disclaimer<\/h4>\n<p>This page is for information purposes only. It should not take the place of medical advice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>30 Zn 65.41 Zinc is an essential mineral for human health. The recommended dietary allowances (RDAs) fpr adults are from 8 mg to 11 mg per day. Data Zone Classification: Zinc is an essential mineral Recommended Dietary Allowances (RDAs): Men: 11 mg Women: 8 mg Male youths 14 &#8211; 18 years: 11 mg Female youths [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"class_list":{"0":"post-2511","1":"page","2":"type-page","3":"status-publish","5":"entry"},"_links":{"self":[{"href":"https:\/\/www.chemicool.com\/elements\/wp-json\/wp\/v2\/pages\/2511","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.chemicool.com\/elements\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.chemicool.com\/elements\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.chemicool.com\/elements\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.chemicool.com\/elements\/wp-json\/wp\/v2\/comments?post=2511"}],"version-history":[{"count":48,"href":"https:\/\/www.chemicool.com\/elements\/wp-json\/wp\/v2\/pages\/2511\/revisions"}],"predecessor-version":[{"id":4324,"href":"https:\/\/www.chemicool.com\/elements\/wp-json\/wp\/v2\/pages\/2511\/revisions\/4324"}],"wp:attachment":[{"href":"https:\/\/www.chemicool.com\/elements\/wp-json\/wp\/v2\/media?parent=2511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}