Zinc Foods and
Foods High in Zinc

healthy hair

Zinc foods help to give you more testosterone as well as the many benefits of zinc.  Foods high in zinc are usually animal meats or shellfish like oysters.  However, there are zinc rich foods that are plant based that can help with your daily zinc needs,

The average adult female requires about 8 mg. of zinc every day to meet her daily RDA of this essential nutrient and the average adult male requires 11 mg. of zinc.

Beautiful hair thrives on zinc!

The symptoms of a zinc deficiency are numerous as zinc is needed by your body to operate properly.  It's involved with many enzyme systems within your body.  You will absorb 20 to 40% from zinc foods.  And the amount of zinc that you will be able to absorb depends on whether you eat foods that increase or decrease zinc absorption.

Symptoms of Zinc Deficiency

  • Hair Loss and Thinning Hair
  • White Spots on Nails
  • Hypothyroidism
  • Reduction in Collagen Production
  • Stretch Marks
  • Blood Pressure Problems
  • Prostate Problems
  • Cataracts & Night Blindness
  • Low Libido & Reduced Testosterone
  • Delayed Puberty
  • Menstrual Problems
  • Mentally Slower
  • Paranoia
  • Sleep Disorders
  • Weak Immune System
  • Delayed Wound Healing
  • Acne, Rashes, & Rough Skin
  • Weight Loss
  • Impaired Glucose Metabolism
  • Poor Appetite
  • Decreased Sense of Taste
  • Decreased Sense of Smell
  • Food Allergies
  • Inflammatory Bowel & Diarrhea

Reasons for Zinc Deficiency

Phytates or phytic acid inhibits zinc absorption.  Phytic acid is found abundantly in most legumes (soy included), most nuts, most seeds, and in a lot of grains.

Zinc foods like chocolate also contain phytic acid.  Reduction of phytic acid by sprouting, fermentation, or cooking will improve zinc absorption.

Your zinc reserves can be depleted by drinking too much alcohol, pregnancy, low calorie diets, and being fanatically athletic.

And of course, a lack of zinc foods or a lack of protein in your diet can cause a deficiency.

Too much fiber in your diet will also reduce zinc absorption.  Foods high in fiber are whole wheat grains & whole grains, almost all legumes, almost all nuts, seeds in particular, lots of vegetables, and even a few fruits.

Iron supplementation with meals and non heme iron in foods will compete with zinc for absorption into your body.

Foods High in Zinc

Raw Eastern Wild Oysters - 76 mg. per 6 medium oysters

Cooked Alaskan King Crab - 8.4 mg. per 4 oz. serving

Raw Grass Fed Ground Meat - 5.2 mg. per 4 oz. serving

Roasted Leg of Lamb - 5.2 mg. per 4 oz. serving

Cooked Spiny Lobster - 8 mg. per 4 oz. serving

Raw Wild Clams - 3.1 mg. per 1 cup serving (clams & liquid)

Raw Wild Blue Mussels - 3.0 mg. per 10 medium mussels

Roasted Pastured Dark Turkey Meat - 4.8 mg. per 4 oz. serving

Organic Swiss Cheese - 4.8 mg. per 4 oz. serving

Raw Grass Fed Beef Liver - 4.4 mg. per 4 oz. serving

Cooked Pork Chops - 3.6 mg. per 4 oz. serving

How to Shuck an Oyster

If you feel like storing up on extra zinc, you could devour a bunch of "sustainably-caught" oysters - raw oysters are powerful zinc foods!

Zinc foods like oysters that are very high in zinc could help to give your body the boost it needs to overcome symptoms of zinc deficiency.

And remember that it will only take about 1 good sized oyster a day to give your body its RDA of zinc as it's the best of the zinc foods.


Zinc Rich Foods

Boiled Organic Lentils - 2.5 mg. per 1 cup serving

Roasted Organic Duck Meat - 2.1 mg. per 3 oz. serving

Boiled Chickpeas - 2.5 mg. per 1 cup serving

Duck Eggs - 2.0 mg. per 2 duck eggs

Organic Dark Chicken Meat - 2.4 mg. per 4 oz. serving

Dried Shiitake Mushrooms - 1.8 mg. per 6 mushrooms

Boiled Green Peas - 1.9 mg. per 1 cup serving

70-85% Dark Chocolate - 1.8 mg. per 2 oz. serving

Organic Duck Liver - 1.8 mg. per 2 oz. serving

The Benefits of Zinc are Numerous

  • Supports Healthy Hair & Nail Growth
  • Connected with Smooth & Supple Skin
  • Treats Eczema
  • Increases Wound Healing
  • Promotes Collagen Formation
  • Supports your Immune System
  • Increases Sperm Production
  • Production of 70+ Enzymes
  • Helps with Acne and Pimples
  • Promotes a Healthy Prostate
  • Relieves Chronic Fatigue
  • Lessens Colds
  • Good for Night Blindness
  • Helps with Mood Problems
  • Needed for Healthy Reproductive Organs

Too Little or Too Much Zinc?

People who eat strict vegetarian or vegan diets or do not consume enough zinc rich foods will probably suffer from symptoms of zinc deficiency.  Also, people who consume the SAD (Sad American Diet) or drink too much coffee may become deficient in zinc. 

Symptoms of zinc deficiency need to be corrected before they lead to more serious disorders or problems.

On the other hand if you consume too many zinc foods, you could experience abdominal cramping, diarrhea, and vomiting.  This may apply to people who consume a fanatical amount of foods high in zinc for too long or take a lot of zinc supplements.

It's important that you get enough copper in your diet to offset too much zinc.  And zinc foods like grass fed liver, wild caught oysters, and organic chocolate will usually have a good amount of both copper and zinc.

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