Is Zinc So Vital?

Zinc is a mineral that performs a  number of bodily functions. For instance, it improves eyesight, helps maintain a sense of smell, boosts the immune system, strengthens hair, triggers certain enzymes to produce DNA, and prevents premature aging.

Balancing zinc levels helps alleviates premature menstrual syndrome (PMS) in women and improves testosterone production in men.

Zinc deficiency, causes skin issues, hair loss, a loss of appetite, impaired immunity, and weak eyesight. In children, zinc deficiency leads to diarrhea. Getting adequate zinc levels isn`t really an issue, as it is present in a  number of foods. Here are some of them

11 Foods that are Rich in Zinc

Dark Chocolate

Dark Chocolate

A piece of dark chocolate has got 9.6 mg of zinc. A moderate consumption of chocolate does some good to the cardiovascular health and supports the various bodily functions. Note, however, that there is an emphasis on moderation here. Opting for unsweetened chocolate is even healthier, as it controls calorie intake.

Dark chocolate is beneficial in so many ways, as it improves blood flow, decreases high blood pressure, ensures proper balancing of cholesterol levels, provides antioxidants, boosts energy, and protects the skin against UV rays.

Dairy Products


Milk and yogurts are just perfect to supply the daily dose of zinc required. A cup of plain yogurt provides up to 2.2mg of zinc. It`s even more delightful to add some nuts, seeds, fresh fruit, and granola. This boosts the nutrient level.

Did you know that a single serving of milk contains about 1 mg of zinc? Having this every day is not just a delicious treat, it is super nutritious. Add milk to smoothies, cereal, or oatmeal for breakfast to enjoy the peak of satisfaction.

What do dairy products have to offer? They`re rich in calcium, hence they strengthen the bone and teeth, prevent bone diseases, and foster healthy development of children.


Asides bursting with protein, turkey, and chicken, have got some amount of zinc too. Did you know that poultry contains fewer calories as compared to red meat? This means that it is okay to consume up to three servings of poultry a week. A grilled turkey breast gives 0.9mg of zinc, while a chicken breast contains 0.6 mg.

Poultry products stimulate the brain, balance cholesterol levels, boost heart health, and aid weight loss.

Wheat Germ

Who would believe that 100g of wheat germ provides up to 17mg of zinc, the body`s daily requirement? It is one of the nutrient-dense foods that are low in calories. So, gladly, wheat germ can be eaten daily without counting calories. Adding some roasted wheat germs on your salad would be highly beneficial to your health.

Wheat germ has got super fascinating benefits such as weight loss, a wealth of dietary fiber, and improved digestion, Wheat germ also absorbs excess cholesterol, and promotes circulation.

Crab and Lobster

Crabs and lobster are bursting with zinc. About 6.5 mg of zinc can be gotten from Alaskan king crab. Lobster contains 3.4 mg of zinc. Add at least a serving of crab or lobster into your diet to keep up with the required zinc level. Crab and lobster improve eyesight, strengthen hair follicles, promote cardiovascular health, and provide omega-3s.

There are other kinds of seafood that are as rich in zinc as crab and lobster: sardines, salmon, sole, or flounder can provide some impressive amount of zinc.


Chickpeas, hummus, lentils, and black beans are excellent sources of zinc. Do consume legumes, and keep zinc deficiency out of sight. These low-calorie foods are nutritious in a number of ways. Legumes are perfect for vegans and obese individuals. A cooked cup of any legume along with sautéed vegetable is fantastic for boosting nutrients in the body.

Legumes keep the body energized, keep the stomach full for a long time, and improve digestion. They boost immunity, treat stomach disorders, and protect the skin from damaging elements as well.

Fortified Cereals

Multigrain, wholegrain, and bran are packed with many nutrients, and zinc isn`t left out. Getting some zinc from cereals supports the body to absorb nutrients suitably. Note that moderation is key with cereals to avoid excess sugar intake.

What else would cereals do for you? They`re fantastic at boosting metabolic rate, absorbing excess cholesterol, promoting circulation, improving digestion,  and keeping the body full and energized.



Strawberries, raspberries, and loganberries are some fabulous sources of zinc. Consume them whole or add them to smoothies and salads, and these fruits will do their wonders. They are beneficial in a number of ways, try them. These berries amazingly house antioxidants which are required by the body to reduce oxidative stress on organs.

What`s more? Berries promote skin elasticity, improve skin complexion, increase energy levels, prevent premature aging, and prevent anemia.

Pine Nuts

Do you sometimes munch on a handful of nuts? Did you know that every time you do that, you actually enrich your body with some good amount of zinc? Oh yes, you do. You can even be more deliberate about it by topping plain yogurt with pine nuts or adding them to salads to get about 2.2g of zinc. Apart from pine nuts, pumpkin seeds also provide a considerable amount of zinc which can be incorporated into diets too.

Some significant health benefits of pine nuts are that they maintain blood pressure, promote heart rate, improve eyesight, prevent indigestion, combat anemia, and promote skin health.



100g of mushrooms contain 0.9mg of zinc. This is why mushrooms are some of the best vegetables to obtain zinc. And fortunately, mushrooms can be consumed in numerous ways. They`re even particularly wonderful for the growth of children.

Mushrooms have got some other health benefits such as improving metabolic rate, preventing age-related memory deterioration, boosting immunity,  and increasing bone density.



Asides the flavor it adds to meals, garlic has got 1.16mg of zinc. It may not be as rich as other food sources to provide up to the daily requirement, however, it does its bit to balance zinc levels in the body.

You just may be sautéing vegetables or meat soon; never forget to add some garlic to your dishes.

Garlic is healthy in a number of ways: It burns fat, boosts immunity, controls cholesterol levels, keeps the heart healthy, provides antioxidants, and prevents some skin infections.

Symptoms of Zinc Deficiency

Here are some of the most common zinc deficiency symptoms

  • a slow growth
  • a poor immune system function
  • appetite loss

What about Severe Zinc Deficiency?

  • weight loss
  • impotence
  • hypogonadism
  • hair loss
  • poor wound healing
  • eye and skin lesions
  • feeling lethargic
  • delayed sexual maturity
  • diarrhea
  • funny-taste sensations

In summary, what does zinc do?

  • it boosts immune function
  • it promotes wound healing
  • it supports growth and development
  • helping cells divide
  • it maintains a sense of smell and taste
  • it is an essential mineral for pregnant women and growing children.

Final Words…

How would you describe this reading experience which is about to come to an end? Educative?

Now you have food options to obtain zinc from. You can also boast of knowing some other information on this unneglectable mineral. Note that the human body does not store zinc, which means getting enough of this essential mineral from food is significant in preventing a deficiency. We`d love to have you share your zinc story as you eat more of these food items, add some to your diet, and do some new combinations.