Zinc is a trace element present in small amounts in the body, but it is involved in more than 200 functions within the body. Increasingly, we hear about its ability to support immune system health and its role in helping to reduce the duration and symptoms of the common cold, among other things. You can here go see the list of benefits and symptoms of zinc deficiency.

Dietary sources of zinc are mostly from animal sources (meats and seafood), and it is in this form that it is most easily absorbed by the body. Vegans should therefore pay attention to not lacking this essential trace element. 

And although zinc is also present in several foods, the consumption of coffee, tea, alcohol, tobacco, diuretics, and stress depletes zinc reserves. The good health of the intestinal wall will also affect zinc absorption. Adults should consume between 9 to 11mg per day to meet their needs. Hair loss, dry skin, brittle nails marked with white spots are generally signs of deficiency.

Here is the list of foods that contain the most zinc:

• The oysters

Oysters contain a lot of zinc. Per 100g of raw or steamed oysters, they contain about 22mg. They are the food that contains the most. A seafood platter definitely meets your daily needs!

• Wheat germs

Wheat germ contains 14mg of zinc per 100g, which is an excellent ratio for a plant-based source! A good reason to sprinkle it on your dishes.

• Cocoa powder

In addition to all the benefits we know about cocoa, it can also be noted that it contains a good amount of zinc, that is 13mg per 100g. Of course, we won't eat 100g of cocoa powder, but it's always good to know that chocolate is good for us!

• Calf liver

Calf liver contains 11-12mg of zinc per 100g of cooked calf liver.

• The crab

Per 100g, there are 11-12mg of zinc in shredded crab (canned or not). An excellent reason to add it more often to our menus. In salads, with avocado, in croquettes, or simply served as is, the meat is so delicious.

• Beef shank

The beef shank is the part of the beef that contains the most. It is also found in good quantities with an average of 11mg. Some other parts also contain a lot, such as the flank, ribs, chuck, and tail.

• The sesame seeds

With 10mg per 100g, sesame contains a lot of zinc. So don’t hesitate to sprinkle it on your sushi, salads, Asian dishes, or even your breads (yes, homemade breads!). Or a layer of toasted sesame seeds on a lightly grilled tuna fillet makes a tataki that is simply delicious and quick to prepare.

• Shiitake mushrooms

Shiitake mushrooms, with 7.66mg of zinc per 100g, are the 2^e species of mushroom most cultivated in the world. In addition to being delicious, they offer multiple benefits.

• The veal square

Veal square, a beautiful low-fat meat. This meat contains 7.6mg of zinc per 100g. A great reason to cook yourself a nice candlelit meal.

Note that zinc is also found in other meats, at different, slightly lower ratios. For example, lean lamb, lean ground beef, and chicken contain about 5mg per 100g of meat.              

• The spiny lobster

A bit rarer to find in Canada, it is often found more frozen. However, it contains 7.27mg of zinc per 100g of flesh. Its cousin, the lobster, also contains zinc, but at 3mg, just like clams.

Supplementation

Important to know, a zinc supplementation can cause a copper deficiency. Make sure to choose a quality supplement that contains a small amount of copper. Also, a zinc supplement should ideally be taken between meals, as some supplements compete with it and hinder its optimal absorption.

When is your next seafood platter, with some good quality chocolates for dessert?

References:

1. https://www.passeportsante.net/en/Nutrition/PalmaresNutriments/Fiche.aspx?doc=zinc_nu
2. https://www.merckmanuals.com/en-ca/home/disorders-of-nutrition/minerals/zinc?query=zinc

Article written by Audrée Hogue