Zinc: where to find this antiviral trace element in food

The benefits of getting enough zinc don’t end there. Some studies have linked adequate zinc intake to a reduction in the severity and duration of the common cold, improved thyroid function, more efficient blood clotting, and even a decrease in the effects of age-related macular degeneration. ‘age.

Zinc is an essential trace element, which means that our body only needs a small amount (8 mg for adult women and 11 mg for adult men) to maintain good health. Although only a small amount is needed, don’t underestimate the power of this powerful mineral.

Here are 10 foods that can help you meet your daily zinc quota.


This seafood is a zinc powerhouse that contains 5.3 mg per average oyster. Shellfish is also high in protein, relatively low in calories, and packed with other valuable vitamins and minerals, including vitamin C, vitamin B-12, iron, and selenium. Oysters are also said to have other health benefits for lovers….

Crab and lobster

Both crab and lobster are excellent sources of zinc. Per 100 gram serving, crab provides 43% (6.5 mg) and lobster 23% (3.4 mg) of the recommended daily value. Certain types of fish, such as sardines, salmon, flounder and sole, also contain zinc, but in lower doses. A wide variety of seafood is a great addition to any heart-healthy diet, and with the zinc boost these foods provide, your heart will be all the happier!

Meat and poultry

Beef, pork and chicken are not only high in protein, they also provide a healthy dose of zinc. For the most nutritious cuts of meat, choose lean meats with no visible fat or skinless poultry. 100g (the size of a deck of cards) of roasted, skinless chicken breast provides 6% (0.9mg) of the recommended daily value of zinc. Eggs also contain zinc, 4 percent (0.6 mg) per large egg.

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Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, along with other essential vitamins and minerals? Per cup of raw vegetables, mushrooms and kale both contain 2% (0.4 mg) of the daily value of zinc. By adding these foods to your day, you’ll get an extra dose of zinc without adding a lot of calories to your meals.


Add foods like hummus, chickpeas, lentils, edamame, and black beans to your meals for extra zinc and other health benefits. Per quarter cup, hummus provides 7% (1.1 mg) of the recommended daily value of zinc, while chickpeas and lentils provide 4% (0.6 mg), and edamame and beans black 3% (0.5 mg). For relatively few calories, legumes are an excellent low-fat, high-protein food rich in vitamins, minerals and dietary fibre.

Nuts and seeds

Nuts and seeds are another great source of zinc that will also add some spice to your day. Add 30 grams of pumpkin or squash seeds to your salad for a delicious crunch, plus 15% (2.2g) and 12% (1.8g) of your daily value, respectively. You can also add a handful of cashews, pecans, or peanuts (technically a legume) low-fat or fat-free oatmeal. Haven’t tried chia seeds yet? These small seeds contain 3% (0.5 mg) of the daily value of zinc per tablespoon.


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