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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 and Night Blindness
  • Low Libido and Reduced Testosterone
  • Delayed Puberty
  • Menstrual Problems
  • Acne, Rashes, and Rough Skin
  • Weight Loss
  • Impaired Glucose Metabolism
  • Poor Appetite
  • Decreased Sense of Taste
  • Decreased Sense of Smell
  • Food Allergies
  • Inflammatory Bowel and Diarrhea
  • Paranoia and Sleep Disorders
  • Weak Immune System
  • Delayed Wound Healing
  • Mentally Slower

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.

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, most vegetables, and even fruits.

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.

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

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

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

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

Boiled Organic Chickpeas - 2.5 mg. per 1 cup serving

Boiled Organic Lentils - 2.5 mg. per 1 cup serving

Roasted Cashews - 1.6 mg. per 1 oz. serving

Organic Duck Eggs - 2.0 mg. per 2 duck eggs

Dried Organic Shiitake Mushrooms - 1.8 mg. per 6 mushrooms

Boiled Organic Green Peas - 1.9 mg. per 1 cup serving

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

The Benefits of Zinc are Numerous

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

Too Little or Too Much Zinc?

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

People who consume the SAD (Sad American Diet) or drink too much coffee may become deficient in zinc. 

People who follow strict vegetarian or vegan diets or do not consume enough zinc rich foods will probably suffer from symptoms of zinc deficiency. 

However, if you consume too many zinc foods, you could experience abdominal cramping, diarrhea, and vomiting. 

And did you know that hair loss can be associated with too little or too much zinc?

Consuming too many zinc foods for too long or taking a lot of zinc supplements could lead to problems like hair loss.

It's important that you get enough copper in your diet to offset too much zinc. 

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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