Zinc deficiency

Question
Hi, I have recently found out I am deficient in zinc and should consume at least 9mg a day(for my age and gender).  However, I do not eat red meat or poultry,(so I've also read that because of this I should consume 50% more than my RDA of 9mg, as the zinc in meat is more bioavailable), but I do eat fish, eggs and dairy.  How can I make sure I get enough zinc on a daily basis?

Answer
Hello Becky!

Thank you for your nutrition question. Zinc is found in a wide variety of foods . Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain seafood, whole grains, fortified breakfast cereals, and dairy products. Zinc absorption is greater from a diet high in animal protein than a diet rich in plant proteins. Phytates, which are found in whole grain breads, cereals, legumes and other products, can decrease zinc absorption.(Refer to the Table below:

Selected Food Sources of Zinc lists a variety of dietary sources.


Food                          Milligrams %DV*

Oysters, battered and fried,  6 medium  16.0 100
Ready-to-Eat (RTE) Breakfast cereal, fortified with 100% of the DV
for zinc per serving,  3/4 c serving  15.0 100

Beef shank, lean only, cooked  3 oz 8.9 60
Beef chuck, arm pot roast, lean only, cooked, 3 oz 7.4 50
Beef tenderloin, lean only, cooked, 3 oz 4.8 30
Pork shoulder, arm picnic, lean only, cooked, 3 oz 4.2 30
Beef, eye of round, lean only, cooked, 3 oz 4.0 25

Breakfast cereal, fortified with 25% of the DV for zinc per serving, 3/4 c  3.8 25
Breakfast cereal, complete wheat bran flakes, 3/4 c serving 3.7 25
Chicken leg, meat only, roasted, 1 leg
2.7 20

Pork tenderloin, lean only, cooked, 3 oz 2.5 15
Pork loin, sirloin roast, lean only, cooked, 3 oz 2.2 15
Yogurt, plain, low fat, 1 c 2.2 15

Baked beans, canned, with pork, 1/2 c 1.8 10
Baked beans, canned, plain or vegetarian, 1/2 c 1.7 10
Cashews, dry roasted w/out salt, 1 oz 1.6 10
Yogurt, fruit, low fat, 1 c 1.6 10
Pecans, dry roasted w/out salt, 1 oz 1.4 10
Raisin bran, 3/4 c 1.3 8
Chickpeas, mature seeds, canned, 1/2 c 1.3 8
Mixed nuts, dry roasted w/peanuts, w/out salt, 1 oz 1.1 8
Cheese, Swiss, 1 oz 1.1 8
Almonds, dry roasted, w/out salt, 1 oz 1.0 6
Walnuts, black, dried, 1 oz 1.0 6
Milk, fluid, any kind, 1 c .9 6
Chicken breast, meat only, roasted, 1/2 breast with bone and skin removed 0.9 6

Cheese, cheddar, 1 oz 0.9 6
Cheese, mozzarella, part skim, low moisture, 1 oz 0.9 6
Beans, kidney, California red, cooked, 1/2 c
0.8 6
Peas, green, frozen, boiled, 1/2 c 0.8 6
Oatmeal, instant, low sodium, 1 packet 0.8 6
Flounder/sole, cooked, 3 oz 0.5 4

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-George Rapitis, MS
www.juiceblend.com

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