Zinc Sources In The Diet

Dairy sources contain zinc.

Zinc sources in the diet. The best way to ensure you are getting enough is to eat a varied diet with good sources of zinc such as meat seafood nuts seeds legumes and dairy. You can include a few sources of dairy into your diet each day to increase your intake of zinc. 6 7 milligrams 45 percent dv lamb is a rich source of many vitamins minerals.

Meanwhile vegetarians may need to take in as much as 50 more than the rda the body absorbs less zinc from plant based foods than from meat sources a term called bioavailability. Mushrooms have a mere 20 calories in 3 oz plus an excellent amount of the b. These foods can be easy and delicious.

The list of zinc food sources below will give you a good idea of how you can add different foods into our daily diet that will support you to meet our zinc requirements. Cashews for example contain 3 milligrams of zinc in just one package or 56 grams. Therefore low protein diets and vegetarian diets tend to be low in zinc.

Yogurt contains the most zinc out of all dairy products. 1 ounce of swiss cheese has 8 of your daily value of zinc and 1 ounce of cheddar or mozzarella has 6. Nuts make a great snack throughout the day and many are great sources of zinc for your daily balanced diet.

Nearly 90 of the zinc in our body is found in the bones and muscles. In addition to zinc lamb contains vitamin b12 riboflavin selenium niacin phosphorus and iron. 8 ounces contains 1 7 mg of zinc 11 dv.

Other zinc sources in a person s diet include low fat yogurt pumpkin seeds milk chickpeas instant oatmeal almonds and cheddar cheese. These all contain around 1 2 mg of zinc per serving. Zinc is in most multivitamin and mineral.