Increase your daily consumption of this mineral with these foods rich in Zinc
Zinc is an essential mineral for the body, having several important functions, among which we can highlight its role in optimizing the functioning of the immune system, energy metabolism and mainly its impact on testosterone levels.
It is therefore advisable that you are familiar with some of the foods rich in Zinc, especially now with the summer heat, as sweat leads to a significant loss of this mineral, and so does training.
A possible deficiency can result in a decrease in your testosterone levels, which is completely avoidable, and obviously harmful.
The easiest way to ensure that you make up for any potential deficiency in this mineral is, of course, through your diet. This is possible by using foods rich in Zinc.
Zinc is one of the ingredients, and the main one, in the Z(inco)MA supplement, to find out more about this supplement take a look in this article.
Let's see below 6 foods very rich in Zinc, as well as their general nutritional value per 100g, to make it easier to introduce them into your diet.
Oysters
You may not be able to include them in your diet on a regular basis, but oysters are the food richest in Zinc.
In addition to being a great source of Zinc, oysters also provide some proteins, omega-3 fatty acids, as well as several vitamins and minerals.
| Zinc | % DDR | Calories | Total fat | Hydrates | Proteins |
| 90mg | 900% | 68 | 2.5g | 3.9g | 7g |
Wheat germ
Wheat germ is rich in Zinc, but also in several other minerals and vitamins, such as folic acid, Vitamin E, and B complex vitamins, which strengthen the immune system and more.
| Zinc | % DDR | Calories | Total fat | Hydrates | Proteins |
| 12.3mg | 123% | 360 | 10g | 52g | 23g |
Veal Liver
Calf liver is rich in Zinc and proteins, but, in addition, it is also loaded with Vitamin B12, which helps keep the nervous system and blood cells healthy, as well as Vitamin A.
| Zinc | % DDR | Calories | Total fat | Hydrates | Proteins |
| 12mg | 120% | 193 | 7g | 4g | 27g |
Pumpkin seeds
In addition to being delicious and rich in Zinc, as well as other minerals such as Magnesium or Potassium, these seeds are high in calories, which makes it easier to gain weight on a diet. hypercaloric.
| Zinc | % DDR | Calories | Total fat | Hydrates | Proteins |
| 10.3mg | 103% | 446 | 19g | 54g | 19g |
Beef
Red meat is rich in Zinc, and beef is no exception, with high amounts of quality protein, it is an excellent way to have high levels of this mineral in your diet.
There are different cuts and types of red meat, these are the approximate values for cuts in the rib area.
| Zinc | % DDR | Calories | Total fat | Hydrates | Proteins |
| 7.4mg | 74% | 205 | 10g | 0g | 27g |
Sesame seeds
This food is not only rich in Zinc, but also in most other minerals, especially Manganese, Calcium, Copper and Magnesium.
However, it is necessary to pay attention to the amount of calories, as it is an extremely high-calorie food, which, like pumpkin seeds, can be beneficial in a weight gain diet, but not so convenient in a hypocaloric diet.
| Zinc | % DDR | Calories | Total fat | Hydrates | Proteins |
| 7.2mg | 72% | 565 | 48g | 25.7g | 17g |
Conclusion
Apart from the others, here are several foods that are easy to include in your daily life to ensure that your Zinc levels are optimized.
The benefits of this mineral are obvious, but its consumption must be considered and not excessive, as Zinc can become toxic in too high doses.
The daily dose varies from individual to individual, depending on their lifestyle and gender, but the minimum recommended value for the general population is 10mg, with athletes normally needing higher values.
Note. The values shown are approximate numbers, based on information on the website nutritiondata.com
