Daily Amount Needed

Men need 15 mgs/day.

Women should get 12 mg/day.

Children need 10 to 15 mg/day.

Vegetarians need about 50 percent more zinc in their diet than meat eaters.

Zinc Information

This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.

Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.

Fruit Sources:

Most fruits contain a small amount of zinc, but the following have a significant amount:
Avocado
Blackberries
Dates
Loganberries
Pomegranate
Raspberries

Vegetable Sources:

Amaranth leaves
Asparagus
Bamboo Shoots
Brussels Sprouts
Corn
French Beans
Lima Beans
Okra
Peas
Potatoes
Pumpkin
Spirulina
Swiss Chard

Nut/Grain Sources:

Most nuts have some zinc, but these have a significant amount:
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Protein Sources:

Beef
Cheddar Cheese
Chicken Breast
Chicken (dark meat)
Eggs
Catfish
Herring
Sardines
Lamb
Pork
Soy Beans
Turkey Breast
Turkey Bacon
Veal
Yogurt
Turkey Leg
Lowfat Yogurt
Roast Duck
Hamburger
Bacon
Beef Sausage
Beef Jerky
Hot Dog (Beef)
Ground Turkey
Ground Chicken

Legume Sources:

Most legumes are a good source of Zinc but these are the highest:
Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Navy Beans
Soy Beans
Split Peas
White Beans
Winged Beans