A mineral that’s essential for good health, zinc supports normal immune system function, in particular (1-5).
In addition, this trace-element plays a role in synthesising DNA and proteins, protecting cells against oxidative stress, and maintaining healthy skin, hair, nails and bones...
So without further ado, here are the 10 best dietary sources of zinc.
At no. 10, unsweetened cocoa powder contains a good level of zinc. Anyone for a cup of hot chocolate?
There’s around 6.9 mg of zinc in 100g of unsweetened cocoa powder.
Certain cheeses are also important sources of zinc, one of which is morbier, a cow’s milk cheese that comes from the Jura mountains.
100g of morbier contains around 7mg of zinc.
Seafood in general contains a lot of zinc. Perhaps you’re a fan of the delicious shellfish lobster?
If so, you’ll be getting 7.3mg of zinc for every 100g of lobster.
At no. 7 is another cheese: Mont-d'Or, a runny cheese from the same region as morbier.
There’s around 8mg of zinc in 100g of Vacherin Mont-d'Or.
Back to seafood now, with another edible crustacean, this time crab, which has a significant amount of this trace-element.
100g of crab contains around 8mg of zinc.
From northern France, maroilles is a soft cheese famous for its strong taste and smell. It’s the cheese with the highest zinc content.
There’s around 9 mg of zinc in 100g of maroilles.
Another good source is rye and wheat bread. In fact, this rustic bread is generally a healthier, more nourishing option than standard wheat bread.
You’ll find around 10mg of zinc in every 100g of rye and wheat bread.
Meat is an excellent source of zinc. Try a traditional beef stew with carrots, potatoes and leeks, or braised beef cooked slowly in a casserole. Cooked beef is among the foods with the highest content of zinc ... and protein.
There’s around 10.5mg of zinc in 100g of stewed or braised beef.
Offal is an important source of zinc. You could opt for raw calves’ liver, marinated in olive oil, or calves’ liver cooked with mushrooms, served with pasta shells.
There’s around 13.2 mg of zinc in 100g of raw, sautéd or braised calves’ liver.
And the undisputed champion of the zinc-rich foods is the oyster. These marine molluscs which live in salty water, clustering on pieces of rock, contain record levels of zinc (6).
There is thus around 21.3mg of zinc in 100g of oysters.
As you’ll have noticed from this list, the highest levels of zinc are found in products of animal origin (seafood, offal, meat and cheese). What’s more, the zinc from these foods is generally better absorbed by the body.
There are, however, plant sources of zinc, such as:
To improve your intake of zinc, start by eating more of the above-mentioned foods. You also have the option of taking a zinc supplement.
Be aware that there are several types of zinc supplement available:
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