The Best Sources Of Zinc

Vitabiotics | Published: 04/08/2021

The Best Sources Of Zinc

Get Your Fill Of Zinc With These Sources…

The essential mineral zinc is an important nutrient for a number of reasons, from supporting the normal function of the immune system through to helping protect cells from oxidative stress.

There are some guidelines as to how much zinc we may need. In the UK, The Department of Health and Social Care recommend that men aged 19 to 64 years old get around 9.5 milligrams (mg) of zinc a day whilst women of the same age group are advised to get 7mg a day.

However, there may be times when higher levels of zinc could be beneficial.

Why Do We Need Zinc?

Zinc plays a role in over 200 enzymes within the human body. This includes contributing to the normal functioning of the immune system as well as contributing to the protection of our cells from oxidative stress. This oxidative stress is caused by free radicals, which are produced following excess exposure to factors that occur in modern day living such as cigarette smoke and pollution.

Zinc also plays a role in normal fertility and reproduction for men and women. Free radicals can damage sperm cells. Zinc contributes to protection of cells from oxidative stress and also contributes to the maintenance of normal testosterone levels in the blood.

Another reason we need zinc is because it plays a role in the process of cell division.

Finally, zinc contributes to the maintenance of normal vision and cognitive function as well as contributing to the maintenance of normal skin, hair, nails and bones.

Foods High In Zinc

There are several foods that can help you meet your recommended daily allowance of zinc. The foods containing the highest amounts are shellfish and red meat, however there are vegan and vegetarian foods also offering smaller amounts of zinc.

Below is a list of foods which you could include into your diet to help reach your intake.

  • Oysters, 6 - 52mg
  • Beef Steak, 100g - 11mg
  • Hemp Seeds, 28g - 3mg
  • Lentils Per Cup - 3mg
  • Squash And Pumpkin Seeds, 28g - 2mg
  • Pine Nuts, 28g - 2mg
  • Pork Chop, 100g - 2mg
  • Chicken Leg, 100g -2mg
  • Firm Tofu, 100g - 2mg
  • Lean Pork Chops, 100g - 2mg
  • Oatmeal, 100g - 1mg
  • Low Fat Yoghurt, 100g - 1mg
  • Brazil Nuts, 28g - 1mg
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Fruits And Vegetables That Contain Zinc

As well as the above, there are also various fruits and vegetables which contain - albeit small - amounts of zinc.

  • Spinach, per cup cooked - 1.4mg
  • Avocado, one whole - 1.3mg
  • Shiitake Mushrooms, 100g - 1mg
  • Raspberries, per cup - 0.5mg
  • Blackberries, 100g - 0.5mg
  • Broccoli, 100g - 0.5mg
  • Apricots, 100g - 0.2mg

Our Best Zinc Supplements

To safeguard your intake of zinc, a supplement could be a good option.

Ultra Zinc contains 15mg of zinc, as well as 100μg of copper. Both zinc and copper contribute to the normal function of the immune system, zinc also supports normal vision, nails, hair and skin.

For extra support for skin, hair and nails, Perfectil Original, made with 20 micronutrients is a good choice. It contains 15mg of zinc which contributes to normal skin, hair and nails.

For vision support, Visionace Max offers the maximum nutritional support in our Visionace range. It contains all the nutrients found in Visionace Original, including 15mg of zinc, plus Beta Carotene, vitamin C, vitamin E and copper. Zinc contributes to normal vision. Visionace Max provides an extra tablet too which contains Omega-3 DHA fatty acids as well as extra levels of Zeaxanthin, plus Lutein Esters.

For men trying to conceive, we have Wellman Conception, which offers comprehensive support for men’s normal sexual health and fertility. It includes 15mg of zinc which contributes to normal fertility and reproduction, as well as vitamin B12, vitamin D and 400µg of folic acid (vitamin B9) plus selenium, Ginseng, Co-Q10, Inositol and Peruvian Maca.

Pregnacare Conception for women contains 15mg of zinc which contributes to normal fertility and reproduction. It also includes 400µg of folic acid, recommended by the Department of Health for women trying to conceive. Pregnacare Conception also provides vitamin B12, iron, magnesium and 20µg of vitamin D3. These all have a role in the process of cell division.

The Pregnacare Him and Her Conception is a specialist dual-pack for men and women trying to conceive; it contains Wellman Conception tablets for him as well as Pregnacare Conception tablets for her.

Meet the Author

lucy gornall

lucy gornall


lucy gornall


Lucy is an award winning freelance health, fitness and wellbeing journalist and copywriter. She is also a personal trainer, teaching at London based studios. With 10 years of journalistic experience under her belt, Lucy was formerly a health editor across various women’s magazines and also editor for a national women’s glossy title. She now writes for various publications whilst also working on various branded content

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