Zinc Dietary Sources

August 09, 2021

Beans peas and lentils. These all contain around 12 mg of zinc per serving.

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Some dairy products also have zinc.

Zinc dietary sources. And like zinc protein is key for strong healthy bones. A serving size of 100 grams of a toasted wheat germ can provide 17 milligrams of zinc. Zinc is in many foods that are part of a common diet especially meat and seafood and also whole grains beans and nuts.

The table below shows foods that contain zinc. Includes a variety of protein foods such as lean meats. Although zinc comes from a variety of different foods the best sources are high protein foods like seafood meat beans and lentils.

To get you started heres a list of 22 foods high in zinc. If you are eating a variety of foods based on Canadas Food Guide you will likely get the zinc you need. Crab and lobster are both excellent sources of zinc.

Oysters which are the best source of zinc. The best sources of zinc are meat and dairy. Whole grains and milk products are good sources of zinc.

While many foods are naturally high in zinc certain foods such as ready-to-eat breakfast cereals snack bars and baking flours are fortified with zinc. The best sources of zinc are high protein foods like seafood and red meat. Red meat is a particularly great source but ample amounts can be found in all different kinds of meat including beef lamb and pork.

This means if youre a vegetarian and dont eat meat or vegan and dont eat any animal products you may not be getting enough zinc in your diet. So theres an added benefit to eating zinc-rich foods. According to the USDA 3 ounces oz of cooked Alaskan king crab pack in 59 percent 65 mg and a small steamed or boiled lobster provides.

Wheat germ is an excellent source of zinc. Red meat poultry seafood such as crab and lobsters and fortified breakfast cereals which are also good sources of zinc. In fact a 100-gram.

Many ready-to-eat breakfast cereals are fortified with zinc. Meat is an excellent source of zinc 4. Other zinc sources in a persons diet include low fat yogurt pumpkin seeds milk chickpeas instant oatmeal almonds and Cheddar cheese.

Oysters red meat and poultry are excellent sources of zinc. Best Food Sources of Zinc. Here are seven foods with zinc.

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