Maintaining good health requires getting enough zinc in your diet. Zinc is an essential mineral that helps your body function properly and can be found in a variety of foods. The richest sources of zinc are meat, fish, and seafood, with oysters containing the highest amount per serving. Beef is also a great source of zinc, providing 20% of the zinc intake of food in the United States.
Eggs and dairy products, such as ricotta cheese, are also good sources of zinc. A 3-ounce serving contains 74 milligrams, which is five times more than you need per day. When it comes to meat, poultry, and seafood, opt for healthier options such as grass-fed beef. Ricotta cheese is one of the healthiest cheese options because it contains significant amounts of healthy fatty acids and micronutrients, including zinc. This mineral is important for the entire body, especially for skin health, the immune system, and wound healing. In addition to increasing your intake of zinc from animal sources, you can also get it from plant-based foods such as legumes and whole grains.
However, these foods contain phytates that can bind to the mineral and reduce its absorption. Seeds are a great way to get zinc into your diet as they contain fiber, healthy fats, vitamins, and other minerals. Nuts (and peanuts) are also a healthy and practical snack that can increase your intake of zinc and many other nutrients. Eating oysters once in a while is a great way to get a boost of zinc in your diet. However, there are healthier ways to incorporate this mineral into your diet so make sure to include other sources as well. Including more zinc-rich foods in your diet is an easy way to ensure you're getting enough of this essential mineral.
Eating a variety of animal and plant-based foods will help you meet your daily needs for zinc. Eating grass-fed beef, ricotta cheese, eggs, legumes, whole grains, seeds, nuts (and peanuts), and oysters are all great ways to get enough zinc in your diet. In addition to eating more zinc-rich foods, you can also take supplements if needed. However, it's best to talk to your doctor before taking any supplements to make sure they're right for you.
