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Zinc Requirements and Food Sources
Zinc is an essential mineral. You need to eat a balanced diet with sufficient amount of Zinc every day. Body does not store zinc
Zinc Deficiency Symptoms
Zinc insufficiency may lead to slow growth, loss of appetite, and impaired immune function. Zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions. Weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur
Vegetarians
Zinc from meats is more bioavailable than Zinc contained in plant-foods. In vegetarian diets contain whole grain and legumes. Whole grains and legumes contain phytates that bind zinc and inhibit its absorption. Phytates can be reduced by leavening breads or extended pre-soaking beans and sprouting them.
Sprouted moon bean has more bio-available zinc than Moong Dal made from equal amount of beans
Naan made with yeast has more bio-available zinc than Roti made from equal amount of Atta
Zinc Recommended Dietary Allowance
Age |
Male |
Female |
Pregnant |
Lactating |
| Birth to 6 months | 2 mg* | 2 mg* | ||
| 7 months to 3 years | 3 mg | 3 mg | ||
| 4 to 8 years | 5 mg | 5 mg | ||
| 9 to 13 years | 8 mg | 8 mg | ||
| 14 to 18 years | 11 mg | 9 mg | 13 mg | 14 mg |
| 19+ years | 11 mg | 8 mg | 11 mg | 12 mg |
Zinc Food Sources U.S. Department of Agriculture’s Nutrient Database
Oysters contain more zinc per serving than any other food. In reality, red meat and poultry provide the majority of zinc in non-vegetarian diets. The problem is that Zinc is not stored by body. You need eat only one oyster per day for your Zinc. Eating 30 oysters one day a month does not meet your daily Zinc requirement for 29 days..
Lacto-vegetarians should rely on eating yogurt and nuts everyday. On some days, you may add a serving of sprouted Moong Beans or Chickpeas
Foods |
Serving |
mg/serving |
% Daily Value |
| Oysters | 6 medium | 76.7 | 513 |
| Beef shanks, cooked | 3 oz | 8.9 | 59 |
| Crab, Alaska king, cooked | 3 oz | 6.5 | 43 |
| Pork shoulder, cooked | 3oz | 4.2 | 28 |
| Chicken leg, roasted | 1 leg | 2.7 | 18 |
| Pork tenderloin, cooked | 3oz | 2.5 | 17 |
| Lobster, cooked | 3oz | 2.5 | 17 |
| Baked beans, canned | ½ cup | 1.7 | 11 |
| Cashews, dry roasted | 1 oz | 1.6 | 11 |
| Yogurt, fruit, low fat | 1 cup | 1.6 | 11 |
| Raisin bran, | ¾ cup | 1.3 | 9 |
| Chickpeas | ½ cup | 1.3 | 9 |
| Cheese, Swiss | 1 oz | 1.1 | 7 |
| Almonds, dry roasted | 1 oz | 1.0 | 7 |
| Milk, 1 cup | 1 cup | 0.9 | 6 |
| Chicken breast skinless, roasted | ½ | 0.9 | 6 |
| Cheese, cheddar or mozzarella | 1 oz | 0.9 | 6 |
| Kidney beans, cooked | ½ cup | 0.8 | 5 |
| Peas, boiled | ½ cup | 0.8 | 5 |
| Oatmeal, instant | 1 packet | 0.8 | 5 |
| Flounder or sole, cooked | 3 oz | 0.5 | 3 |