Where is zinc found? 10 different foods that contain zinc

Did you know that zinc is necessary for the functioning of more than 300 enzymes? Are you involved in many important processes in your body? When zinc maintains the immune system and is involved in the growth and repair of cells and tissues in the body, and the body does not store zinc, you need to make sure that you are taking in enough of it every day, since where is zinc? Especially between foods? This is what we bring to you, dear readers, in this article, so keep reading.

What is your daily need of zinc?

It is recommended that men take 11 mg of zinc daily, while women need 8 mg of it. However, if you are pregnant, you will need 11 mg, and if you are breastfeeding, you will also need 12 mg of zinc per day.

Some people are at risk of zinc deficiency including young children, teenagers, the elderly, and pregnant and breastfeeding women, so we need to know where zinc is in food sources so we can get the amounts we need.

Where is zinc found?

There are many foods that contain zinc, they are not limited to nuts as some believe as:

1. 100 grams of ground beef contains 4.8 mg of zinc which is 43% of the recommended daily allowance for men.
2. 6 medium-sized oysters provide about 32 mg of zinc, which is 290% of the recommended daily intake for men.
3. 100 grams of cooked lentils contain about 12% of a man’s recommended daily allowance.
4. 28 grams of cashews contain about 14% of the RDA for men.

Other sources of zinc

1. 100 grams of cheddar cheese contains about 28% of the recommended daily amount of zinc for men.
2. A cup of whole milk contains about 9% of the daily intake for men.
3. One large egg contains about 5% of the recommended daily allowance for men.
4. Whole grains like wheat, quinoa, oats, etc. Brown rice also contains some zinc.
5. Sweet potatoes or sweet potatoes contain about 9% of the recommended daily allowance.
6. It contains 100 grams of dark chocolate in a concentration of 70-85%, about 30% of the recommended amount for a man.

What are the symptoms of zinc deficiency?

The body uses zinc for cell production and immune function, and it is an essential part of physical growth, sexual development and reproductive function, but when zinc deficiency the body does not produce new healthy cells, resulting in zinc deficiency symptoms such as:

• The weight loss is inexplicable.
• Lethargy and inattention.
• Wounds do not heal.
• Decreased sense of smell and taste.
• loss of appetite
• diarrhea ;
• The presence of open wounds on the skin.