Deficiency of zinc can lead to diarrhoea, impotency, stunted growth, loss of appetite, hair loss, eye and skin lesions, and impaired immunity. Want to know more? A Comprehensive List of Foods High in Zinc. Making sure you’re getting enough zinc in your diet is important not only for your immune system, but it aids in the balancing of hormones, cell division, helps prevent cancer, is a potent anti-ager, and is required for optimal physical performance and proper functioning of red and white blood cells. Wheat germ. People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects. Check the extended list of vitamin rich foods, or the complete collection of the most nutritious foods lists. food rich in zinc include eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains.. Per 1-ounce serving: 158 calories, 13.9 g … The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men. A serving size of 100 grams of a toasted wheat germ can provide 17 milligrams of zinc… What follows next are the best foods for overall zinc content. ... 17 Potassium Rich Foods That Pack More Than a Banana. Alcoholics also develop zinc deficiency, due to an inadequate diet and to large losses of zinc in their urine. What foods provide zinc? • Red meat, poultry, seafood such as crab and lobsters, and fortified breakfast cereals, which are also good sources of zinc. Plus, some evidence suggests that eating a diet rich in pumpkin seeds could lower your risk of some cancers. Zinc is second only to iron in its prominence in our body chemistry. Food sources of zinc include chicken, red meat and fortified breakfast cereals. Yogurt, in addition to zinc, is also rich in calcium. Calcium helps maintain teeth and bone health, and the B vitamins in yogurt (vitamin B12 and riboflavin) protect against certain neural tube birth defects ( 12 ). Zinc per serving: 2.13 mg per 1 ounce Eat it: Like nuts, pumpkin seeds are rich in protein and omega-3 fatty acids . Zinc deficiency also appears to be a … Wheat germ is an excellent source of zinc. Although zinc is present in these foods, it is not utilized by the body as efficiently as the zinc in other sources, such as meat, eggs and liver. You can get recommended amounts of zinc by eating a variety of foods including the following: • Oysters, which are the best source of zinc. 40 High Fiber Foods You Should Buy. The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits. There are so many zinc-rich foods out there to ensure that they get the required amount of zinc. These zinc-rich foods can provide natural sources of zinc, one of our most important essential minerals. 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