Zinc
Trace mineral associated with creation of DNA, cell growth
- Deficiency rare unless digestive disorders, surgery
- Pregnancy, vegetarians at risk for deficiency
- Fix low zinc with diet; vegetarians may be low
Health Benefits:
- helps fight bacteria and viruses
- wound healing
- enhances action of insulin
- thyroid function
Low intake of Zinc
Symptoms of low Zinc intake
- Cold or asthma symptoms
- Diarrhea
- Hair loss
- Impaired taste or smell
- Loss of appetite, Weight loss
- Skin rash (around mouth)
Causes of low Zinc intake
- Can cause skin and finger nail conditions
- Can impair intellectual development
- Can stunt growth, development
- Can weaken the immune system
- Increased risk of age-related macular degeneration
Excess intake of Zinc
Symptoms of excess intake of Zinc
- Aches
- Diarrhea, Nausea, Vomiting
- Difficulty breathing
- Fainting, Loss of consciousness
- Fever, Chills
- Metallic taste
At risk for excess Zinc
- Can cause anemia
- Can cause neuro issues like numbness, weakness
- Can decreases HDL or good cholesterol
- Can lead to lower immunity
Zinc Content in Foods
Foods High in Zinc
| Food | Serving Size | Zinc |
|---|---|---|
| Oysters, Eastern, wild, cooked | 3 oz | 52 mg |
| Ribeye steak | 4.4 oz | 14.2 mg |
| Skirt steak | 6 oz | 12.5 mg |
| Alaskan king crab, cooked | 3 oz | 6.5 mg |
| Pork chops w/fat | 1 serving | 6.4 mg |
| Granola, homemade | 1 cup | 5.1 mg |
| Chili w/beans, canned | 1 cup | 5.1 mg |
| Wheat germ, toasted | 1 oz | 4.7 mg |
| Peanuts, roasted | 1 cup | 4.7 mg |
| Pulled pork in BBQ sauce | 1 cup | 4.6 mg |
| Mozzarella cheese, nonfat | 1 cup | 4.4 mg |
| Tofu, firm | 1 cup | 4 mg |
| Ham, roasted, diced | 1 cup | 4 mg |
| Pork spare ribs | 3 oz | 3.9 mg |
| Corned beef hash, potatoes, canned | 1 cup | 3.3 mg |
| Parmesan cheese, grated | 1 cup | 3.2 mg |
| Turkey breast, roasted | 6 oz | 2.9 mg |
| Baking chocolate, unsweetened | 1 oz | 2.8 mg |
| Breakfast cereal, fortified | 1 serving | 2.8 mg |
| Lentils, cooked | 1 cup | 2.5 mg |
| Shrimp, canned | 1 cup | 2.5 mg |
| Pork tenderloin, broiled | 3 oz | 2.5 mg |
| Blue crab cakes | 2 oz | 2.5 mg |
| Pumpkin seeds/pepitos | 1 cup | 2.5 mg |
| Yogurt, nonfat | 1 cup | 2.4 mg |
| Chicken, dark meat | 3 oz | 2.4 mg |
| Oatmeal, cooked | 1 cup | 2.3 mg |
| Wild rice, cooked | 1 cup | 2.2 mg |
| Skim milk | 2 cups | 2.1 mg |
| Pepperoni | 3 oz | 2.1 mg |
Foods Low in Zinc
| Food | Serving Size | Zinc |
|---|---|---|
| Orange juice | 1 cup | 0.1 mg |
| Red wine | 5 oz | 0.2 mg |
| Wheat bread | 1 slice | 0.3 mg |
| Macadamia nuts | 1 oz | 0.4 mg |
| Atlantic cod, cooked | 3 oz | 0.5 mg |
| Raspberries | 1 cup | 0.5 mg |
| Greek yogurt, plain | 1 cup | 0.5 mg |
| Vegetable soup | 1 cup | 0.5 mg |
| English muffin | 1 serving | 0.6 mg |
| Ricotta cheese | 1 cup | 0.7 mg |
| Broccoli chopped, cooked | 1 cup | 0.7 mg |
| Bagel | 1 serving | 0.8 mg |
| Blackberries | 1 cup | 0.8 mg |
| Chocolate cake w/frosting | 1 piece | 0.8 mg |
| Popcorn, popped, microwave | 4 cups | 0.8 mg |
| Peanut butter | 2 Tbsp | 0.9 mg |
| Whole milk | 1 cup | 0.9 mg |
| Cheese: Colby, Monterey, Provolone | 1 oz | 0.9 mg |
| Blueberries, wild, frozen | 1 cup | 0.9 mg |
| Bacon, pan fried | 3 slices | 1.1 mg |
| Chocolate mousse | 1 cup | 1.3 mg |
| Pretzel, soft, large | 1 serving | 1.3 mg |
| Shrimp, cooked | 3 oz | 1.4 mg |
| Potato chips, lightly salted | 1 cup | 1.5 mg |
| Yogurt with fruit, lowfat | 1 cup | 1.7 mg |
| Bean, black | 1 cup | 1.9 mg |
References
Foods Highest in Zinc. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/zinc/all/highest/household/common+sr+fndds+branded/no
Zinc. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Zinc, Zn (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1095
Nutrients: Zinc, Zn (mg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/zinc.pdf
Nutrients: Zinc, Zn (mg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Zinc-Content.pdf
Nutrients: Zinc, Zn (mg) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Zinc-Food.pdf
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