Zinc Recommended Daily
Allowance (RDA)
Rich Food Sources
Written by Sky Taylor, Diet Bites
Natural Food Sources Containing Zinc
Brazil nuts, pumpkin seeds, chick peas, almonds, free range eggs, chicken, turkey, beef, lamb, wheat germ, shellfish, oysters, herring, crab meat, rye bread, wheat bread, lentils, lima beans, oatmeal, baked potato, brown rice.
Therapeutic Use, Deficiency Symptoms
Zinc Nutrition Benefits for the Body
General - Immunity booster, protects against some types of cancer, may increase sex drive in males as well as potency, may enhance sight, smell and taste senses.
Therapeutic Uses for Zinc: May shorten duration of sore throat and cold.
Zinc Deficiency Symptoms
Deficiency in zinc includes: fatigue, sensory problems, poor appetite, hyperactivity in children, higher risk for infections, loss of taste.
Zinc Food List
|
Food Selection, Preparation Mode |
Serving Size |
Zinc Content per Milligrams |
|
Mollusks, oyster, eastern, cooked, breaded and fried |
3 oz |
74.06 |
|
Mollusks, oyster, eastern, wild, raw |
6 medium |
33.01 |
|
GENERAL MILLS, TOTAL Raisin Bran |
1 cup |
15.57 |
|
KELLOGG'S PRODUCT 19 |
1 cup |
15.30 |
|
KELLOGG'S ALL-BRAN WHEAT FLAKES |
3/4 cup |
15.08 |
|
GENERAL MILLS, Whole Grain TOTAL |
3/4 cup |
15.00 |
|
GENERAL MILLS, TOTAL Corn Flakes |
1-1/3 cup |
15.00 |
|
Beans, baked, canned, with pork and tomato sauce |
1 cup |
13.86 |
|
Turkey, all classes, neck, meat only, cooked, simmered |
1 neck |
10.82 |
|
Beef, chuck, blade roast, separable lean only, trimmed to 0" fat |
3 oz |
8.73 |
|
GENERAL MILLS, WHEATIES |
1 cup |
8.34 |
|
Crustaceans, crab, Alaska king, cooked, moist heat |
3 oz |
6.48 |
|
Chicken, broilers or fryers, giblets, cooked, simmered |
1 cup |
6.13 |
|
Beans, baked, canned, plain or vegetarian |
1 cup |
5.79 |
|
Duck, domesticated, meat only, cooked, roasted |
1/2 duck |
5.75 |
|
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled |
3 oz |
5.36 |
|
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled |
3 oz |
5.31 |
|
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled |
3 oz |
5.26 |
|
Cereals ready-to-eat, GENERAL MILLS, KIX |
1-1/3 cup |
5.23 |
|
Fast foods, submarine sandwich, with roast beef |
1 sandwich, 6" roll |
4.38 |
|
Barley, pearled, raw |
1 cup |
4.26 |
Zinc Offenders
- Processing
- Water inactions.
Health Warnings, New & Tips for Zinc
Vegetarians, smokers, the chronically ill, heavy alcohol consumers and dieters have a higher risk for zinc deficiency.
Zinc Daily Recommended Amount in Milligrams (mg/d)
Infants & Children:
0 to 6 months old - 2 mg
7 to 12 months old - 3 mg
1 to 3 years old - 3 mg
4 to 8 years old - 5 mg
Males:
9 to 13 years old - 8 mg
14 and older - 11 mg
Females:
9 to 13 years old - 8 mg
14 to 18 years old - 9 mg
19 and older - 8 mg
Pregnancy:
14 to 18 years old - 12 mg
19 and older - 11 mg
Lactation:
14 to 18 years old - 13 mg
19 and older - 12 mg
Related Articles
Calorie Burn Charts | Body Fat Index
Diet Bites is a Trademark