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Which foods contain zinc?

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Zinc is a vital mineral essential for various physiological processes in the body, including immune function, DNA synthesis, wound healing, and growth. Dietary intake of zinc is crucial, with recommended amounts varying based on age, sex, and life stage. Here is an extensive list of foods that are excellent sources of zinc:

  1. Oysters: Oysters top the list as the richest source, providing approximately 74 mg of zinc per 100 g serving.
  2. Beef: Various cuts of beef offer 7-10 mg of zinc per 100 g serving.
  3. Lamb: Lamb meat contains about 6-8 mg of zinc per 100 g serving.
  4. Pumpkin Seeds: A notable plant-based source, pumpkin seeds deliver around 7-8 mg of zinc per 100 g serving.
  5. Sesame Seeds: Another plant-based option, sesame seeds offer approximately 7-8 mg of zinc per 100 g serving.
  6. Hemp Seeds: Rich in essential fatty acids, hemp seeds provide around 7-8 mg of zinc per 100 g serving.
  7. Chickpeas: Also known as garbanzo beans, chickpeas offer 2-3 mg of zinc per 100 g serving.
  8. Lentils: Legumes like lentils contain about 2-3 mg of zinc per 100 g serving.
  9. Quinoa: This nutritious grain provides around 2-3 mg of zinc per 100 g serving.
  10. Cashews, Almonds, and Sunflower Seeds: These nuts and seeds offer 2-3 mg of zinc per 100 g serving.
  11. Poultry: Chicken and turkey contribute around 2-3 mg of zinc per 100 g serving.
  12. Fish and Shellfish: Salmon, trout, crab, and shrimp contain moderate amounts, usually 1-3 mg per 100 g serving.
  13. Yogurt: Dairy products like yogurt contain approximately 1-2 mg of zinc per 100 g serving.
  14. Cheese: Certain types of cheese, such as cheddar and Swiss, provide 1-2 mg of zinc per 100 g serving.
  15. Milk and Eggs: Cow’s milk and eggs offer about 0.4-0.6 mg of zinc per 100 g serving.
  16. Whole Grains: Wheat, rice, and oats contain small amounts, typically 0.5-1 mg per 100 g serving.
  17. Dark Chocolate: Dark chocolate with high cocoa content can provide about 0.5-1 mg of zinc per 100 g serving.

Please note that the zinc content in these foods can vary due to factors like soil quality, processing, and cooking methods. For personalized dietary advice, it’s recommended to consult with a healthcare professional or registered dietitian.

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