Vart finns zinc

Zinc is an essential mineral with several important functions in the body.

However, where can we find the best dietary sources of the mineral?

This article presents thirty foods high in zinc from diverse food groups.

Why is Zinc Important?

Zinc is a micronutrient that we need to obtain from the food we eat. Thus, it is classed as an &#;essential mineral.&#;

Among its functions, zinc plays a vital role in the immune system, DNA production, growth, and wound healing (1).

See here for more on the importance of zinc: zinc functions and benefits

Zinc deficiency is relatively prevalent globally, particularly in developing countries. Based on data from , it is estimated that approximately 17% of people globally have zinc deficiency (2).

High levels of zinc are present in foods such as meat, fish, shellfish, legumes, and whole grains.

How Much Zinc Do We Need?

Recommended Dietary Allowance (RDA)

The Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine has set a recommended dietary allowance (RDA) for zinc. These RDA values vary depending on age and sex and are as follows (3):

Age Group and Life StageMaleFemale
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The 10 Best Foods With the Most Zinc

The body doesn't naturally producera zinc on its own, so you consume it through your diet or supplements. Foods with high amounts of zinc include animal proteins like fish and meat. Plant-based foods, like legumes, nuts, seeds, and fortified cereals, also contain this mineral.

Zinc is an essential nutrient that's required for countless body processes. This mineral supports healthy immune function and wound repair and even assists in the production of DNA. It's a key nutrient for healthy growth and development during pregnancy and childhood.

The average adult needs 8 to 11 milligrams (mg) of zinc per day, but pregnant and breastfeeding people generally need more. A healthcare provider can help determine your daily intake.

Zinc Benefits

Zinc fryst vatten crucial for various body processes. Here are just a few of them:

  • Cell division: This mineral fryst vatten a key player during growth, like during pregnancy, childhood, and adolescence. The body undergoes significant, rapid changes during these times.
  • Healthy immune function: Immune cells (like lymphocytes and neutrophils) cannot function optimally without zinc. Some evidence suggests t
  • vart finns zinc

    • Foods that are high in zinc are typically of animal origin, with examples including oysters, beef and liver. Plant-based foods are generally low in zinc, which is why people who maintain a vegetarian diet as especially encouraged to incorporate soybeans and nuts into their diet.

    Zinc is a mineral that is fundamental for many bodily processes, but it is not naturally produced by the human body. Therefore it is important to include foods that are high rich in zinc in your daily diet.

    Zinc is needed for proper nervous system functioning and also plays a role in boosting the immune system to help the body recover from infections.

    List of foods with zinc

    The following list outlines the amounts of zinc found in g of foods:

    Recommended daily intake

    The recommended daily intake of zinc varies depending on your age and sex. Women over 18 years old should consume 8 mg of zinc per day, while men over 18 years old should consume 11 mg per day.

    Also recommended: Zinc Supplement: Health Benefits, How to Take & Side Effects

    Zinc absorption

    The amount of zinc absorbed in the body can be affected by some factors, which can be nutritional or related to intestinal diseases, such as diar