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What foods are rich in zinc?

2025-10-10 22:28:32 female

What foods are rich in zinc? ——Inventory of top 10 foods high in zinc

Zinc is one of the essential trace elements for the human body and is involved in important physiological functions such as immune regulation, wound healing, and DNA synthesis. Among the nutrition topics that have been hotly discussed on the Internet recently, zinc-supplementing foods have become the focus of attention. The following is compiled based on the hot topics in the past 10 daysHigh zinc food rankingand scientific data:

1. Recommended Daily Intake of Zinc

What foods are rich in zinc?

crowdDaily zinc requirement (mg)
adult male11
adult women8
pregnant woman11-12
lactating women12-13

2. The 10 foods richest in zinc

food nameZinc content per 100g (mg)Calories (kcal)
Oysters71.281
wheat germ16.7360
Beef (lean)6.3158
pumpkin seeds5.6574
mutton5.2294
Dark chocolate (85%)4.6598
cashew4.1553
Pork liver3.9130
egg1.3143
Tofu1.076

3. Recently hot topics of zinc supplementation

1."Oyster freedom" becomes a hot word on social platforms: Seafood market data from many places show that oyster sales have recently increased by 35%, and nutrition experts remind you to eat them in moderation.

2.Plant-based zinc supplements receive increased attention: Vegetarian groups recommend plant-based high-zinc ingredients such as pumpkin seeds and quinoa, and the relevant recipe videos have been viewed more than 2 million times.

3.Research on the relationship between zinc and immunity: The latest journal "Nutrients" points out that adequate zinc intake can reduce the risk of respiratory infections by 13%.

4. Scientific recommendations for zinc supplementation

•animal foodThe zinc absorption rate (40-60%) is much higher than that of plant foods (10-20%)

• Zinc supplementation is also requiredAppropriate amount of vitamin C supplement, can improve absorption efficiency

• Long-term zinc supplement preparations must be prescribed by a doctor. Excessive dosage may cause copper deficiency.

5. Precautions for special groups of people

crowdKey points of zinc supplementation
diabeticsZinc is involved in the synthesis of insulin. It is recommended to check blood zinc levels regularly.
fitness crowdZinc will be lost through sweat, so you need to increase your intake by 10-15% after high-intensity training.
elderlyDecreased absorption, it is recommended to choose chelated zinc supplements

Summary: Through a diversified diet, ordinary people can obtain sufficient amounts of zinc from natural foods. It is recommended to arrange seafood 2-3 times a week and red meat 3-4 times a week, with daily snacks of nuts and seeds to easily meet zinc needs.

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