Zinc Rich Foods for Health

Zinc is a trace element since very little quantities are required for the body. High dosage of the supplement ain’t good. Deficiency though is also not good according to an article on WebMd.

Zinc has been said to be a great source of testosterone as well as bone growth and reinforcement. Athletes are always asked to take generous supply of zinc so as to grow their bones as well as improve their practice while on the field.

Doctors say that zinc has been attributed to hormonal growth especially for men who need testosterone for muscular growth as well as libido and potence.  Zinc does increase testosterone by limiting the action of conversion from testosterone to estrogen.

Sources of zinc:

The main sources of zinc are

  • oyster
  • Red meat
  • Chicken
  • Fish
  • almond seeds
  • chia seed
  • pumpkin seeds

Zanzibar oyster for zinc poultry from Zanzibar

A well illustrated table from  this factsheets shows us in a more clear way:

Food Milligrams (mg)
per serving
Percent DV*
Oysters, cooked, breaded and fried, 3 ounces 74.0 493
Beef chuck roast, braised, 3 ounces 7.0 47
Crab, Alaska king, cooked, 3 ounces 6.5 43
Beef patty, broiled, 3 ounces 5.3 35
Breakfast cereal, fortified with 25% of the DV for zinc, ¾ cup serving 3.8 25
Lobster, cooked, 3 ounces 3.4 23
Pork chop, loin, cooked, 3 ounces 2.9 19
Baked beans, canned, plain or vegetarian, ½ cup 2.9 19
Chicken, dark meat, cooked, 3 ounces 2.4 16
Yogurt, fruit, low fat, 8 ounces 1.7 11
Cashews, dry roasted, 1 ounce 1.6 11
Chickpeas, cooked, ½ cup 1.3 9
Cheese, Swiss, 1 ounce 1.2 8
Oatmeal, instant, plain, prepared with water, 1 packet 1.1 7
Milk, low-fat or non fat, 1 cup 1.0 7
Almonds, dry roasted, 1 ounce 0.9 6
Kidney beans, cooked, ½ cup 0.9 6
Chicken breast, roasted, skin removed, ½ breast 0.9 6
Cheese, cheddar or mozzarella, 1 ounce 0.9 6
Peas, green, frozen, cooked, ½ cup 0.5 3
Flounder or sole, cooked, 3 ounces 0.3 2

If you are living near water bodies, you can get the oysters.

For other farmers, you can go ahead and grow chia seeds, almond and pumpkins.

Meat farmers should take care of poultry and also look for more red meat so as to cater for zinc supply.

They contain lots of zinc and magnesium which are very important in the growth of the human body.

Benefits of Zinc

  • Detoxification of the body. No wonder if you take zinc, you feel nauseatic
  • Improves metabolism
  • Bone development
  • Brain development in kids
  • Helps in movement of nerves
  • Zinc Increases testosterone levels.

Deficiency signs of Zinc

  1. Slow or stunted growth
  2. Poor brain development
  3. Soft bones that break easily
  4. Low testosterone levels in men and this could also lead to erectile dysfunction as explained in an article on increasetestosterone.review

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