Zinc is a healing nutrient where it used to help with wound care. If you have skin issues such as ulcers or recurring wounds, rashes,
When your body lacks zinc the side effects include loss of appetite, skin lesions, feeling fatigued, bad taste in your mouth, weight loss and more.
Food sources of Zinc
| Food Name | Food Type | Serving Size | % DV (daily value) |
|---|---|---|---|
| Beef | Animal | 4 oz | 37 |
| Lamb | Animal | 4 oz | 35 |
| Sesame Seeds | Plant | 1/4 cup | 25 |
| Pumpkin Seeds | Plant | 1/4 cup | 23 |
| Garbanzo Beans | Plant | 1 cup | 23 |
| Lentils | Plant | 1 cup | 23 |
| Cashews | Plant | 1/4 cup | 21 |
| Quinoa | Plant | 3/4 cup | 18 |
| Turkey | Animal | 4 oz | 18 |
| Shrimp | Animal | 4 oz | 17 |
| Tofu | Plant | 4 oz | 16 |
| Scallops | Animal | 4 oz | 16 |
| Green Peas | Plant | 1 cup | 15 |
| Oats | Plant | 1/4 cup | 14 |
| Yogurt | Animal | 1 cup | 13 |
| Spinach | Plant | 1 cup | 12 |
| Asparagus | Plant | 1 cup | 10 |
| Mushrooms, Shiitake | Plant | 1/2 cup | 9 |
| Mushrooms, Crimini | Plant | 1 cup | 7 |
| Beet Greens | Plant | 1 cup | 7 |
| Summer Squash | Plant | 1 cup | 6 |
| Broccoli | Plant | 1 cup | 6 |
| Swiss Chard | Plant | 1 cup | 5 |
| Brussels Sprouts | Plant | 1 cup | 5 |
| Miso | Plant | 1 TBS | 4 |
| Parsley | Plant | 1/2 cup | 3 |
| Sea Vegetables | Plant | 1 TBS | 3 |
| Tomatoes | Plant | 1 cup | 3 |
| Bok Choy | Plant | 1 cup | 3 |
Supplemental sources of zinc
