What food provides the highest zinc concentration?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Zinc is a vital mineral necessary for maintaining immune function and cellular metabolism. Zinc cannot be produced or stored in the body, so its intake must be kept daily. Foods supply zinc in whole food nutrient matrices that improve absorption. Compounds present in foods that work together to assist in absorption are often lacking in supplements.
Animal-Based Zinc Powerhouses
- Oysters deliver 34mg per 90g serving with 50-60% bioavailability
- Beef provides 8.4mg per 100g cooked portion absorbing at 40-50% efficiency
- Steam seafood briefly to preserve minerals while tenderizing proteins
Plant Zinc Optimization
- Hemp seeds offer 3mg per 30g with 15-20% absorption when soaked
- Pressure-cook legumes with tomatoes to boost bioavailability significantly
- Dry-roast seeds at 300°F (150°C) to break down phytate inhibitors
Bioavailability has a significant impact on the total amount of zinc available for use in the body. You absorb the zinc contained in an animal food source generally twice as efficiently as food sources from plants. The method of cooking food has a significant impact on the availability of zinc, particularly with plant-based foods. Soaking beans overnight reduces the content of phytates by 50% increasing the zinc available for absorption into the body. Combinational strategies involving the addition of citrus to a food source can increase the absorption of important nutrients by up to 35%.
Certain populations require special attention in controlling their zinc intake during sensitive periods of life. For example, pregnant women should receive additional zinc for fetal development, but are unable to tolerate excess zinc. Children require specific amounts of zinc within narrow safety limits for growth. Generally, older people may not absorb zinc efficiently, and consideration should be given to methods of food preparation. Always consult a healthcare professional before considering zinc supplementation.
Daily zinc nutrition can be achieved through practical meal integration or enhanced substitutions. Breakfast should consist of oats or other hot cereals, topped with seeds or berries rich in zinc. Lean meats or legumes should be used in main meals with strict attention to preparation methods. Simple snacks, such as hard-boiled eggs served with tomato, can be easily incorporated into a diet due to their high zinc content. It is not perfection but continuity in obtaining supplied zinc, which is essential.
Read the full article: 10 Top Zinc Rich Foods to Eat
