8 Foods High in Zinc

27th February 2013

By  Dr. Edward F. Group

Guest Writer for Wake Up World

Zinc is involved in numerous aspects of the body’s vital processes and most people are chronically deficient in this vital mineral. It is an active agent in our body’s ability to metabolize food and nutrients. It is also a necessary agent in the triggering action of 100 differing internal enzymes required for many of these metabolic actions. Zinc is also crucial for the health of the human immune system. It aids growth through its role in protein building and synthesis, and is therefore particularly needed in pregnant and lactating women.

It also plays a role in the body’s ability to heal itself after an injury. Zinc keeps our sense of smell in proper function, and is commonly linked to healthy eyes, skin and hair. What is more, we must be sure that we get enough of it in our diet, as well as from zinc supplements, as the body does not naturally have a zinc storage system.

List of Foods High in Zinc

There are many foods that contain zinc, but the following list of foods possess the highest amounts of naturally-occuring zinc. These foods would be a great addition to any diet.

1. Pumpkin seeds

Not only are they extremely high in zinc, pumpkin seeds also play a role in the prevention of prostate cancer. Pumpkin seeds also support general immune system health. For maximum zinc-intake, the seeds can be taken raw, as roasting them can deplete zinc intake.

2. Dark Chocolate

The occasional indulgence in a square of dark chocolate may offer you an extra boost to your zinc levels. One hundred grams of unsweetened dark chocolate has up to 9.6mg of zinc. Cocoa powder has 6.8mg.

3. Garlic

This pungent bulb offers moderate levels of naturally occurring zinc, and is easy to incorporate into most any main course meal preparation. Besides from being high in zinc, garlic is also a great  food for detox  that contains high levels of manganese, vitamin b6, vitamin c and selenium.

4. Sesame Seeds

Whether raw, toasted or ground into tahini butter, sesame seeds hold around 10mg of zinc per 100g serving. Try incorporating more hummus (a tahini-butter-based Middle Eastern dip) into your diet, or even consider replacing wheat flour with sesame seed flour in your next baked goods or breads.

5. Watermelon seeds

It may seem strange, but try raw, dried or roasted seeds after eating your next watermelon. Popular in Eastern Asia, dried watermelon seeds have 10mg of zinc per 100g serving.

6. Wheat germ

An excellent additive to sprinkle on your salad, toasted wheat germ offers 17mg of zinc per 100g serving. This is over 100% of the recommended daily allowance.

7. Squash seeds

Another popular Middle Eastern seed, squash seeds hold around 10mg of zinc per 100g serving. You can remove the seeds directly from the squash eat them raw, dried or roast them in your oven. I personally prefer to eat them raw.

8. Chickpeas

A 7 ounce serving contains about 2.8mg of zinc. They also contain folate and are high in protein and dietary fiber.

Other Sources of Zinc

Besides from the foods listed above, there are many other ways to get zinc in your diet. If you don’t eat any of the foods above, then I would recommend supplementing your diet with a  zinc supplement.  If you decide to take a zinc supplement, then be sure to do your research on the different  types of zinc supplements. They are not all created equal. Personally, I would only use and recommend  zinc orotate.  Learn More About Zinc Orotates.

About the Author

Dr. Edward F. Group  founded  Global Healing Center  in 1998 and is currently the Chief Executive Officer. Heading up the research and development team, Dr. Group assumes a hands-on approach in producing new and advanced degenerative disease products and information.

Dr. Group has studied natural healing methods for over 20 years and now teaches individuals and practitioners all around the world. He no longer sees patients but solely concentrates on spreading the word of health and wellness to the global community. Under his leadership, Global Healing Center, Inc. has earned recognition as one of the largest alternative, natural and organic health resources on the Internet.


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