A significant proportion of Canadian adults, around 1 in 3, consume zinc below the recommended levels.
Alongside Vitamin D, magnesium, Vitamin A, calcium, fibre and potassium it is one of the “problem nutrients” for the average adult who simply does not consume enough.
I don’t want you to be one of them!
Well, as you might imagine, zinc plays a number of fundamental roles in the human body including in supporting carbohydrate metabolism, wound healing and cell growth (think healthy DNA).
Zinc also plays both antioxidant and anti-inflammatory roles at the cellular level.
It is, however, best known for the absolutely fundamental role it plays in maintaining the human immune system and enhancing our bodies ability to fight off pathogens.
Do I have your attention yet?
Great, let’s take a look at which foods have the highest zinc content.
From A to Zinc – My Top Sources Of Zinc
Fish & Seafood – Such as oysters, crab, shrimp, octopus, herring, mackerel and salmon – among others.
Beef,Pork & Poultry – All types, but especially ribeye steak and chicken legs.
Soy-based Foods – Including tofu, tempeh, natto and edamame.
Nuts/Seeds – Such as pumpkin seeds, cashews and sunflower seeds.
Legumes – Such as lentils, chickpeas and kidney beans – among others.
Dairy – All types, particularly yogurt, milk and cheese.
Oatmeal – As well as fortified breakfast cereals (check nutrition label for zinc).
Veggies – Particularly shiitake mushrooms, peas, spinach and asparagus.
There you have it folks.
As a general piece of guidance, my bet is most people would be able to enhance their zinc status by consuming at least one serving per day of foods in at least 5-6 of these 8 categories.
Need help bringing this to life in YOUR life?
That’s what I’m here for, don’t hesitate to reach out and we can discuss working together.
Andy De Santis RD MPH