The best source of zinc is oysters, but it's also abundant in red meat and poultry. Other good sources include beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products. The following foods are good sources of zinc. Both crab and lobster are excellent sources of zinc.
According to the USDA, 3 ounces (oz) of cooked Alaskan king crab contains 6.5 mg, and a small steamed or boiled lobster has 4.7 mg. Seafood is also an excellent addition to any heart-healthy diet, although seafood doesn't provide as many heart benefits as salmon and sardines, according to Harvard Health Publishing. The recommended daily allowance for zinc is 8 milligrams (mg) for women and 11 mg for adult men. If you're looking for a plant-based source of zinc that's very versatile and easy to add to countless meals, opt for pumpkin seeds.
One ounce contains not only 2.2 milligrams of zinc (28 percent of the recommended daily allowance for a woman), but also a whopping 8.5 grams of plant-based protein. In addition, some evidence suggests that following a diet rich in pumpkin seeds may reduce the risk of some types of cancer. What don't you like about oatmeal? It's economical, versatile, and endlessly cozy. Not only does oats contain soluble fiber, which has been linked to a lower risk of heart disease, but half a cup also contains 1.3 milligrams of zinc, which is 16 percent of a woman's daily needs.
Consider it yet another reason to love this classic breakfast staple. Per ounce, oysters have the highest concentration of zinc of all foods. Three ounces of raw oysters contain 32 milligrams of zinc, more than four times the recommended daily intake for an average gallon. While experts (such as the American Institute for Cancer Research) recommend limiting red meat consumption to no more than a few times a week, lean beef can still be a healthy part of the diet.
Do you love hammering the meat of boiled whole crabs? Or do you prefer the ease (and delicious seasoning) of scorched crab cakes? Either way, three ounces of cooked crab meat contains up to 7 milligrams of zinc, about 88 percent of what women need in a day. While the exact amount of zinc you get varies from species to species, all crabs are excellent sources of the mineral. Hemp seeds are also high in arginine, an amino acid that, according to research, may help reduce the risk of heart disease. Try sprinkling them over yogurt or salad to mix things up.
In addition to increasing zinc intake, seeds contain fiber, healthy fats, vitamins and other minerals, making them an excellent addition to the diet. Nuts (and peanuts) are a healthy and practical snack that can increase your intake of zinc and many other nutrients.