Zinc Food Sources
Many foods are rich in zinc, therefore, deficiencies are rare in Western countries. The richest food (except oysters) are organ meats, red meat, wholemeal bread and eggs.
Zinc is found in crustaceans, mollusks, shellfish (oysters), meat (mostly red, but also poultry), eggs, dairy products, vegetables (green beans, watercress, soybeans, mushrooms, potatoes ground), whole grains (oats, rye, millet, brown rice, wholemeal bread), legumes (lentils, beans, kidney beans, split peas ...), nuts (walnuts, hazelnuts), wheat germ, quinoa seeds, yeast, citrus.
Oysters are the food richest in zinc ratio and especially it is particularly comparable. But in the Western diet, zinc is mostly provided by red meat and poultry.
Generally, the zinc in animal protein is better absorbed than that contained in vegetable proteins. This decreased absorption of zinc is due to the presence of phytate (vegetable fiber), including whole grains.
Food rich in zinc, 100g for Zinc
Oysters 20 mg
Veal Liver and Pork 8 mg
Red meat 5 mg
Wholemeal 5 mg
Egg yolks 4 mg
Fish and shellfish 1.5 to 3 mg
Pulses 2 to 5 mg
Dried Fruits 2 mg
Milk 0.5 mg
Vegetables 0.5 mg
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