Zinc is important mineral that our body need. So, consuming enough amounts of foods high in zinc is important. The most important task of zinc is to help normal growing process in children. In the case of zinc deficiency; many important health problems like confusion and mental problems, lack of brain development, skin problems, testes or ovaries activity deficiency (hypogonadism), prostate enlargement, joint and hip pain, weight loss and diarrhea occur. Daily zinc need of body can be taken with foods; but you should know foods rich in zinc to follow that.

Benefits of Zinc

Zinc is necessary for normal activity of many enzymes in our body. Zinc has role on the functioning of the immune system, promotion of normal cell growth. This mineral can’t stored by body; so we need to get zinc everyday with foods. Some people have health problems that affect absorption of zinc by body. Doctors can recommend zinc supply for these patients. Zinc is used for treatment of diseases like Alzheimer’s disease, atopic dermatitis, prostate enlargement, Crohn’s disease, epilepsy, diabetes, herpes, male infertility, influenza, skin degeneration, osteoarthritis, premenstrual syndrome. Many surprising benefits of zinc; like collagen synthesis. This protects flexibility of the skin. And it also help to decrease healing time of scars.

Foods High in Zinc

Spinach: 100 grams of spinach provides 4% of daily zinc need. It contains 0.5 mg of zinc. Spinach is also rich in dietary fiber, iron, vitamin C, vitamin K, vitamin E, calcium. The only disadvantage is high amount of sodium content.

Mushrooms: 1 medium white mushroom contains 0.1 mg of zinc. It also has iron, selenium, manganese, magnesium, phosphorus, potassium, minerals, vitamin C and D.

Lamb: Lamb provides % of daily zinc need. But it has also high amounts of cholesterol. You need to be careful when you are consuming.

Beef: 28 grams of beef meet 8% of daily need of zinc; but do not forget that also contains cholesterol and saturated fat.

Pumpkin Seeds: 1 handful of pumpkin seeds is enough to meet the needs of approximately 20% of zinc.
Other foods like yoghurt, shrimp, peas, asparagus, almond, banana, chicken breast contain zinc.


While zinc has many good properties and health benefits; excessive consumption is harmful and can cause zinc poisoning.  To consume more than mg zinc per day causes metallic taste in the mouth, nausea, vomiting, muscle cramps. To avoid this side effects; you need to be careful the amount of zinc that you get.


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