Zinc is an essential mineral, which means that the body has to obtain it from our diet because it cannot manufacture it, explains Amandeep Kalsi, R.D., MPH, a registered dietitian in Los Angeles. When you consume the recommended daily amount of zinc, all the body functions mentioned above are able to work at their best. The Daily Value (DV) is 8 milligrams of zinc, increasing to 11 milligrams for breastfeeding mothers because “you need it for yourself and to develop the fetus,” Kalsi says. Zinc is a trace mineral, so our body only requires small amounts. That also means zinc deficiency is rare, especially if you’re eating a variety of foods, says Janice Chow, R.D., registered dietitian and founder of nutrition counseling service The Mindful Chow. But vegetarians, pregnant women, people with digestive disorders like Crohn’s disease or ulcerative colitis, or those with chronic alcohol misuse are at higher risk for having inadequate zinc intakes. Individuals in these categories would need to tap into the food sources richest in zinc and might sometimes require a zinc supplement. Here are nine of the best zinc food sources, according to Kalsi and Chow. Kalsi points out that animal protein sources of zinc are the most easily absorbed by the body, but you can definitely achieve the DV from eating only plant-based sources of zinc. As much as possible, Kalsi recommends including protein-rich foods in the same meal as a zinc-rich food to ensure better absorption.
Top Foods That Are High in Zinc
RELATED: 3 Key Macronutrients to Eat Every Day (and How They Differ From Micronutrients) RELATED: 4 Reasons to Make Pecans Your New, Nutrient-Dense Nut of Choice
