Zinc Deficiency – Foods Rich in Zinc That You can Include in Your Diet

Zinc is a trace mineral that is found in the cells throughout the body. It is important to your health for several reasons. The most important function of zinc is to help build up your immune system. It helps produce white blood cells. Besides that, zinc plays a role in helping you see, smell, and taste things. It also has a significant number of antioxidants that neutralize free radicals in the body, and lowers your risk of obtaining cancer. Zinc plays a role in the production of over 100 different enzymes and promotes the synthesis of collagen. As you can see, it is a vital mineral. You cannot afford to suffer from a zinc deficiency as it will affect all of these functions.

The best way to make sure you are getting enough zinc is to eat the right foods. There are a lot of foods that can provide your body with zinc and help you meet your recommended daily intake. The average adult needs 12 mg of zinc a day. Below are some of the best foods to eat to fulfill your zinc RDI.


  • Serving size – 50 grams
  • Zinc – 8.3 milligrams
  • DV% – 55

Oysters are not just an aphrodisiac, they are also one of the best sources of zinc. The only problem is that it is hard to eat oysters every day. But when you can eat them you will find them to be delicious.

Sesame Seeds

  • Serving size – 100 grams
  • Zinc – 7.8 milligrams
  • DV% – 52

Sesame seeds are a great source of zinc that is easy to include in your diet. They are especially great for vegetarians and vegans. You can easily toss some sesame seeds onto a salad, or even eat them raw.

Flax Seeds

  • Serving size – 168 grams
  • Zinc – 7.3 milligrams
  • DV% – 49

Flax seeds are another great way to get zinc into your body. You can use flax seed to supplement a lot of things, including omega-3 fatty acids. 

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