ROSE
06-01-2011, 11:45 AM
List of Foods High in Zinc
There are many foods that contain zinc, but the following list of foods possess the highest amounts of naturally-occuring zinc. These foods would be a great addition to any diet.
1. Pumpkin seeds
Not only are they extremely high in zinc, pumpkin seeds also play a role in the prevention of prostate cancer. Pumpkin seeds also support general immune system health. For maximum zinc-intake, the seeds can be taken raw, as roasting them can deplete zinc intake.
2. Dark Chocolate
The occasional indulgence in a square of dark chocolate may offer you an extra boost to your zinc levels. One hundred grams of unsweetened dark chocolate has up to 9.6mg of zinc. Cocoa powder has 6.8mg.
3. Garlic
This pungent bulb offers moderate levels of naturally occurring zinc, and is easy to incorporate into most any main course meal preparation. Besides from being high in zinc, garlic is also a great food for detox that contains high levels of manganese, vitamin b6, vitamin c and selenium.
4. Sesame Seeds
Whether raw, toasted or ground into tahini butter, sesame seeds hold around 10mg of zinc per 100g serving. Try incorporating more hummus (a tahini-butter-based Middle Eastern dip) into your diet, or even consider replacing wheat flour with sesame seed flour in your next baked goods or breads.
5. Watermelon seeds
It may seem strange, but try raw, dried or roasted seeds after eating your next summer watermelon. Popular in Eastern Asia, dried watermelon seeds have 10mg of zinc per 100g serving
6. Wheat germ
An excellent additive to sprinkle on your salad, toasted wheat germ offers 17mg of zinc per 100g serving. This is over 100% of the recommended daily allowance.
7. Squash seeds
Another popular Middle Eastern seed, squash seeds hold around 10mg of zinc per 100g serving. You can remove the seeds directly from the squash eat them raw, dried or roast them in your oven. I personally prefer to eat them raw.
8. Chickpeas
A 7 ounce serving contains about 2.8mg of zinc. They also contain folate and are high in protein and dietary fiber.
Other Sources of Zinc
Besides from the foods listed above, there are many other ways to get zinc in your diet. If you don’t eat any of the foods above, then I would recommend supplementing your diet with a zinc supplement.
If you decide to take a zinc supplement, then be sure to do your research on the different types of zinc supplements. They are not all created equal. Personally, I would only use and recommend zinc orotate
There are many foods that contain zinc, but the following list of foods possess the highest amounts of naturally-occuring zinc. These foods would be a great addition to any diet.
1. Pumpkin seeds
Not only are they extremely high in zinc, pumpkin seeds also play a role in the prevention of prostate cancer. Pumpkin seeds also support general immune system health. For maximum zinc-intake, the seeds can be taken raw, as roasting them can deplete zinc intake.
2. Dark Chocolate
The occasional indulgence in a square of dark chocolate may offer you an extra boost to your zinc levels. One hundred grams of unsweetened dark chocolate has up to 9.6mg of zinc. Cocoa powder has 6.8mg.
3. Garlic
This pungent bulb offers moderate levels of naturally occurring zinc, and is easy to incorporate into most any main course meal preparation. Besides from being high in zinc, garlic is also a great food for detox that contains high levels of manganese, vitamin b6, vitamin c and selenium.
4. Sesame Seeds
Whether raw, toasted or ground into tahini butter, sesame seeds hold around 10mg of zinc per 100g serving. Try incorporating more hummus (a tahini-butter-based Middle Eastern dip) into your diet, or even consider replacing wheat flour with sesame seed flour in your next baked goods or breads.
5. Watermelon seeds
It may seem strange, but try raw, dried or roasted seeds after eating your next summer watermelon. Popular in Eastern Asia, dried watermelon seeds have 10mg of zinc per 100g serving
6. Wheat germ
An excellent additive to sprinkle on your salad, toasted wheat germ offers 17mg of zinc per 100g serving. This is over 100% of the recommended daily allowance.
7. Squash seeds
Another popular Middle Eastern seed, squash seeds hold around 10mg of zinc per 100g serving. You can remove the seeds directly from the squash eat them raw, dried or roast them in your oven. I personally prefer to eat them raw.
8. Chickpeas
A 7 ounce serving contains about 2.8mg of zinc. They also contain folate and are high in protein and dietary fiber.
Other Sources of Zinc
Besides from the foods listed above, there are many other ways to get zinc in your diet. If you don’t eat any of the foods above, then I would recommend supplementing your diet with a zinc supplement.
If you decide to take a zinc supplement, then be sure to do your research on the different types of zinc supplements. They are not all created equal. Personally, I would only use and recommend zinc orotate