13 Zinc-Rich Foods
Read on to learn how much zinc you needand how to get it.
How much zinc do you need?
Others at risk of deficiency: People who have had GI surgery (such as lap band) or who have digestive disorders like Crohn’s disease or ulcerative colitis.
To make sure you’re consuming enough of this crucial nutrient, enjoy more of these zinc-rich foods in your diet.
Other body benefits: These slippery bivalves also offer a dose of protein and heart-healthy omega-3 fatty acids. They're also rich in iron, a mineral needed to transport oxygen throughout the body.
Best ways to eat them: No matter how you have them, oysters are one of the best sources of zinc you can eat. We recommend them broiled with herbs and parmesan or tossed into a seafood chowder. They're also delicious raw with horseradish and mignonette sauce, but eat with cautionthey're a common cause of food poisoning.
Try this recipe: Fish Chowder
Quick tip: Chef José Andrés demonstrates how to shuck an oyster
Beef (chuck roast)
Other body benefits: In addition to loads of protein (one serving provides about half of your daily need), beef is packed with B12, a vitamin that helps keep the body’s nerve and blood cells healthy. It also boasts the B vitamin riboflavin, which is thought to alleviate symptoms of PMS.
Best ways to eat it: Grind up the meat for hamburgers, roast it in the oven at 350 degrees, or slow cook a hearty beef stew. Eating lots of red meat is linked to an increased risk of diabetes, heart disease, and other health issues, so limit yourself to about one serving a week.
Try this recipe: Braised Roast With Root Vegetables
Other body benefits: A lean source of protein, crab meat also contains vitamins A, B, and C. It's also rich in magnesium, the powerhouse nutrient that helps your heart and muscles function properly, as well as phosphorous.
Best ways to eat it: Sprinkle crab meat into a tossed green salad, add it to a veggie stir-fry, or use it as a tasty sandwich filling.
Watch the video: Classic Summer Recipe: Crab Cakes
Fortified breakfast cereal
Best ways to eat it: Look for a cereal brand that also has a good helping of vitamin D and iron. A USDA study shows that most women consume just 13 mg of iron a day, 5 mg short of the advised amount.
Best ways to eat it: By pouring on a low-fat cup of milk you’ll up your zinc uptake by another milligram. Add some vitamin C-rich strawberries to your bowl to help your body absorb the cereal’s iron.
RELATED: The 20 Best Foods to Eat for Breakfast
Other body benefits: Aside from seriously succulent meat, a serving of lobster offers 20% of the daily recommended amount of B12, 32% of your protein needs, and 8% of your calcium requirement.
Best ways to eat it: Add the meat to a salad, combine it with mayo for a classic lobster roll, or enjoy it directly from the shell.
Try this recipe: Lobster Panzanella
Other body benefits: Low in fat and high in protein, pork chops also contain choline, an essential nutrient that may improve long-term memory.
Best ways to eat it: Baked, slow-cooked, grilled, roasted, or pan-searedpork can be a nice alternative to chicken.
Try this recipe: Orange Pork with Sautéed Leeks
Other body benefits: The nuts contain healthy fats, folatea B vitamin that helps the body make new cellsand vitamin K, which is essential for blood clotting. Plus: Cashews satisfy 10% of your daily iron needs.
Best ways to eat them: Unsalted cashews are a satisfying snack on their ownbut they’re also tasty in a stir-fry or salad.
Try this recipe: Broccoli Salad with Sesame Dressing and Cashews
RELATED: Best and Worst Nuts for Your Health
Zinc: 1.3 mg in 1/2 cup cooked
Other body benefits: One serving of chickpeas boasts 2 grams of resistant starch—along with protein, fiber, and healthy fats. These legumes can help lower cholesterol and improve blood sugar levels.
Best ways to eat them: Enjoy hummus with raw veggies, sauté chickpeas with spinach,or add the beans to a lentil salad.
Try this recipe: Mediterranean Chickpea Patties
Other body benefits: A heaping serving of filling protein helps your body build more muscle. Chicken is also a good source B6, a nutrient necessary for estrogen metabolism and vital for normal brain function.
Best ways to eat it: The possibilities are practically endless. For a light, healthy meal, try curried chicken salad made with yogurt.
Try this recipe: Grilled Chicken with Fruit Salsa
Other body benefits: With only 55 mg of sodium, Swiss has less salt than many other cheeses. It’s also low in caloriesbut still high in calcium and protein.
Best ways to eat it: Add another boost of flavor to an ALT (avocado, lettuce, and tomato) or other sandwich.
Try this recipe: Ham and Swiss-Stuffed Burgers
Other body benefits: This hearty breakfast staple comes with folate, fiber, and potassium, and can help reduce cholesterol levels.
Best ways to eat it: Add extra nutrition by topping your bowl with fruit (fresh is best, but frozen is fine too). For even more health perks, opt for traditional steel-cut oatmeal over the more processed instant kind.
Watch the video: How to Make Overnight Oats
Try this recipe: Banana Nut Oatmeal
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Other body benefits: Kidney beans contain both soluble and insoluble fiber, so they pull double-duty to keep your digestion running smoothly. And their combo of protein and fiber helps prevent blood sugar spikes.
Best ways to eat them: Slow-cook kidney beans with sausage and serve over rice for an easy, thrifty, and flavorful meal. Or whip up a red bean dip with yogurt, olive oil, and some cumin for a slimming snack.
Try this recipe: Three Bean Chipotle Chili
RELATED: 9 Reasons You Should Eat More Beans
Other body benefits: Almonds are high in magnesium, omega-3s, and vitamin E, an antioxidant that protects the eyes and improves immunity. Packed with protein, they’ll also fill you up.
Best ways to eat them: Snack on a handful to curb afternoon cravings, or sprinkle them on greens for a more satiating salad.
Try this recipe: Salmon Scallopini with Almond Orzo