Dosage and Best Zinc Foods List – Zinc is one of the minerals that is beneficial to the body. The benefits of zinc to strengthen the body’s endurance, help heal wounds, and keep growth optimal.
When the body lacks zinc, the performance of 300 enzymes that support the function of the body’s organs can be impaired.
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Zinc Dosage
Zinc needs of each person vary, depending on gender and age. Here’s the details:
- Children 7 months-3 years old: 3 mg/day
- Children aged 4-8 years: 5 mg/day
- Children aged 9-13 years: 8 mg/day
- Females 14-18 years: 9 mg/day
- Males over 14 years: 11 mg/day
- Females 19 years and older: 8 mg/day
- Pregnant women: 11-12 mg/day
- Breastfeeding mother: 12-13 mg/day
The needs of this mineral can generally be met by consuming foods containing zinc.
Best Zinc Foods List
Oyster
If you like shellfish food, you can choose oysters to meet your daily zinc needs. Just six oysters are enough to meet the daily needs of zinc. It can be processed with a variety of recipes, but eaten fresh also does not matter.
For a whopping 8-9 milligrams per oyster, eating two of these will put you in over 100% of your zinc needs.
Crab
Crab is one of the best zinc foods. As one of the most popular seafood menus, crab also contains zinc minerals with relatively high levels. Make it eligible to be on the list of foods containing zinc.
The fat level is also quite low, but what needs to be aware is that the sodium levels are high enough that it can affect blood pressure.
Shrimp
Eating six large prawns will provide about 1.5 milligrams of zinc, more than 10% of your daily needs.
Beef and poultry
Eating beef or poultry is a good way to satisfy the body’s zinc cravings. Not only that, you also meet daily protein needs. But red meat has more zinc than white meat like chicken.
200 grams of beef provides about 60% of your daily needs.
Beef Liver (Liver)
Beef liver is one of the best zinc foods.
Zinc content in every 100g: 11.9mg
Daily Value (DV): 79%
Lamb chops
Inside 100 grams of lamb contained about 8.66 mg of zinc and 264 calories. Lamb is also a source of high quality protein that is very beneficial in maintaining the body shape while also improving physical performance thanks to the presence of beta-alanine amino acids in it.
Beans
Eat nuts, grains, and legumes such as long beans, peas, peanuts, pistachio, cashews, almonds, or so on because they have a large zinc content. You can process it into the various cuisines or make it a snack while watching TV.
- Chickpeas: One of the best sources of non-meat zinc, 2 cups of chickpeas offers 35% off your zinc for the day.
- Red Beans: One cup of red beans contains 12 milligrams of zinc, more than 100% of your daily needs.
Dairy products
Dairy products such as cheese become very delicious zinc-containing foods. In addition, the type of zinc that exists in dairy products is more easily absorbed by the body.
About 100 grams of cheddar cheese were found to contain 28% of the daily needs of zinc. Meanwhile 1 glass of milk contains 9% daily zinc needs. This dairy product also contains nutrients that are important for bone health, namely protein, calcium, and vitamin D.
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Kefir and Yogurt
One cup of kefir has about 10% of the zinc you need every day.
Cocoa Powder
Along with antioxidants, cocoa powder also produces 2 milligrams of zinc per ounce.
Dark Chocolate
Zinc content in every 100g: 6.8mg
Daily Value (DV): 45%
Egg
Eggs are zinc-containing foods that almost everyone likes. One large egg contains 5% of your daily zinc needs. Not only that, eggs also contain 6 grams of protein, 5 grams of good fat, up to 77 calories.
Wheat (Wheat Germ)
Zinc content in every 100g: 16.7mg.
Daily Value (DV): 111%.
Pumpkin Seeds and Pumpkin Squash
Zinc content in every 100g: 10.3mg.
Daily Value (DV): 69%.
Sesame Seeds
Zinc content in every 100g of sesame seed: 10.2mg
Daily Value (DV): 68%.
Thank you very much for reading Dosage and Best Zinc Foods List, hopefully useful.
