Below is a list of Zinc-rich foods, but firstly, why is Zinc such an important mineral?
Contributes to normal reproductive development and to the normal structure of skin and normal wound healing
Contributes to normal reproductive development and to the normal structure of skin and normal wound healing.
Is necessary for the normal function of the immune system.
Is a specific Antioxidant mineral that contributes to normal brain function and helps protect cells from the damage caused by excess harmful free radicals
Facilitates the elimination in part of the toxic metals arsenic, cadmium and mercury. A zinc deficiency facilitates an increase in the absorption of lead
Stimulates the formation of bones
How much do we need?
An adult male is recommended a daily intake (from all sources) of 18mgs and women (not experiencing pregnancy), 12mg
Dietary Sources of Zinc:
Cereal Grains per 100grms:
Oats, Rye and Wheat contain 3.2 mg, Buckwheat 2.5 mg
The yolk of an egg contains 3.5 mg
Fish per 100grms:
Oysters 150mg, Sardines 3mg, Anchovies 2mg, Haddock & Tuna 2mg, Shrimp 1.5mg
Bananas 0.2mg per 100grms and bilberry contains trace amounts
Ginger contains 6.8 mg per 100grms and chamomile and parsley contain trace amounts
Legumes per 100grms:
Butter beans contain 3.1mg and Green peas 1.6mg
Black beans contain trace amounts
Meats per 100grms:
Liver contains 6.0mg and chicken 2.5 mg
Nuts per 100grms:
Pine-nuts 4mg, Brazil nuts 4mg, Peanuts 3mg, Hazelnuts 2.4mg, Pecans 5.0mg, Walnuts 3.0mg, Almonds 3.1mg, Pistachio nuts 1.3mg
Pumpkin seeds are a valuable source, and Sunflower seeds contain 5.1 mg per 100grms.
Garlic, turnip, potato, carrot contain around 1mg per 100grms, Fennel contains trace amounts
And to make sure you are covered, our Food-Based Zinc capsule contains 15mg