Summary
Zinc is an essential trace element that supports the immune system, wound healing, and DNA synthesis. It is also crucial for the senses of taste and smell. Since the body cannot store zinc, it must be consumed daily through diet.
It is found in cells throughout the body and is involved in the activity of over 300 enzymes. Zinc plays a key role in cell division and growth, making it especially important during pregnancy, childhood, and adolescence.
Key Benefits
Supports immune function and fights bacteria/viruses.
Helps wounds heal.
Essential for proper sense of taste and smell.
Supports DNA synthesis and protein production.
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Top Food Sources
Information per 100g
Plant-Based
- Wheat germ 12 mg
- Pumpkin seeds 7.6 mg
- Cashews 5.8 mg
- Brazil nuts 4 mg
- Lentils 3.4 mg
- Millet 3.4 mg
- Peanuts 3 mg
- Rye 2.9 mg
- Walnuts 2.7 mg
- Corn 2.5 mg
- Oatmeal 2.3 mg
- Chickpeas 1.5 mg
Animal-Based
- Oysters 39 mg
- Liver 6 mg
- Lamb 5 mg
- Beef 4.8 mg
- Edam cheese 4.6 mg
- Turkey 4 mg
- Gouda 3.9 mg
- Crab 3.8 mg
- Egg yolk 3.5 mg
- Butter cheese 3.5 mg
- Pork chop 2.9 mg
The "Smart Assistant" Tip
Oysters contain more zinc per serving than any other food.
Signs of Deficiency
Loss of appetite
Impaired immune function
Hair loss
Loss of taste or smell