Your body needs a variety of micronutrients and zinc is one of them. Zinc is anti-inflammatory, immunomodulatory, antioxidant, neuroprotective, cardio-protective and an infection fighter. Zinc deficiencies or lower levels of zinc in the body -- caused by poor diet, oxidative stressors in the environment, the use of statin drugs and even natural aging -- can lead to or increase your risk for a variety of health issues.
Optimal zinc levels may lower your risks for infections, cancers and heart diseases, increase your overall immunity and longevity, as well as help with inflammatory illnesses such as asthma, diabetes, neurological disorders and metabolic syndrome.
Eating your way to healthy zinc levels is easy -- just follow the chart below for common zinc-rich foods. Daily zinc values recommended are 11 milligrams (mg) for men and 8 mg for women.
ZINC-RICH FOODS (PORTION, ZINC IN MG)
Oysters (3 oz, 38.3)
Beef (3 oz, 10.2)
Lamb (3 oz, 6.9)
Baked Beans with pork and tomato sauce (1/2 cup, 6.7)
Pork (3 oz, 5.7)
Sesame Seeds (1/2 cup, 5.1)
Cashews (1/2 cup, 3.8)
Pumpkin seeds (1/2 cup, 4.5)
Peanuts (1/2 cup, 3.2)
Crabs (3 oz, 3.2)
25% Fortified Cereals/Breads (1 serving, 2.8)
Turkey (3 oz, 2.8)
Chickpeas (1/2 cup raw, 2.8)
Cocoa (1/2 cup dry, 2.7)
Chicken (3 oz, 2.6)
Almonds (1/2 cup, 2.3)
Oatmeal (1 cup, 2.3)
Cheese (1/2 cup, 2.1)
Tofu (1/2 cup raw, 2.0)
Brown Rice (1/2 cup raw, 1.9)
Whole Wheat Pasta (1/2 cup dry, 1.4)
Lentils (1/2 cup, 1.3)
Greek Yogurt (6 oz, 1.0)
Dietary Supplements (5 mg to 40 mg)
Source: Office of Dietary Supplements. National Institutes of Health. Pubs. USDA National Nutrient Database for Standard Reference Release 28, Zinc Content.
Food!! Always the best!
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