Medical Advices for Students

A diet rich in zinc provides many health benefits. Here are our top 10 foods richest in zinc.

Zinc is an essential mineral in food. Zinc is needed by the body to maintain proper functioning of the sense of smell, to keep the immune system healthy, to build proteins, to trigger enzymes and DNA to create.

Zinc also helps your body’s cells to communicate by functioning as a neurotransmitter. Zinc deficiency can cause stunted growth, the diarrhea, impotence, hair loss, damage to eyes and skin, weakening of appetite, decline of the immune system.

Conversely, consuming too much zinc can interfere with absorption of copper and iron, but also create large amounts of toxic free radical. The Recommended Dietary Allowance (RDA) of zinc is 15 mg per day.

10 foods richest in zinc:

1. Oysters
Depending on the type and variety, 100 grams oyster bring between 16 and 182 mg of zinc. This represents between 110% and 1200% of RDA per day in this mineral. The latest version is rich in zinc wild oysters steamed that provide 182 mg of zinc per 100 g.

2. Wheat Germ
Packed in jars and sold roasted, wheat germ are excellent for dusting any dish. Try them on salad, rice or steamed vegetables. 100 g of wheat germ toasted provide 17 mg of zinc (up 112% of RDA) in the nutrient. 100 grams of raw wheat germ (not toasted) provide 12 mg (82% of RDA).

3. Calves Liver
The liver of any animal is full of vitamins and minerals. In this case, the calf has the most with 12 mg of zinc per 100 g (81% of RDA). The liver is best prepared steamed or fried with onions and herbs.

4. Sesame Flours Tahini (Sesame Butter)
Food products containing sesame contain about 10 mg of zinc per 100 g (70% of RDA). You can use the sesame flour to replace wheat flour in the preparation of cakes and breads.

Tahini is usually found in hummus, mashed chickpeas often served in the kitchen of the Middle East. Tahini provides 4.6 mg of zinc per 100 g (31% of RDA). 100 g of whole sesame seeds provide 7.8 mg of zinc (52% for ANR in the mineral).

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