Therecommended daily intake of zinc4is 11 milligrams for men and 8 milligrams for women.
Oysters
Zinc:673% DV
Oysters are the highest source of zinc from food.
Crab provides 59% of your daily volume and lobster provides 31%.
Not only will you get a good source of zinc, but you’ll also increase yourprotein intake.
Chicken
Zinc:8% to 22% DV
Chicken is a good source of both zinc and protein.
Dark meat chicken, specifically, contains higher levels of zinc, with 22% of your DV.
Chicken breast is still a good source, though, with 8% DV.
Just one 8-ounce container of yogurt provides 15% of your daily value.
“Yogurt is also a powerhouse in theprobioticworld,” Schehr adds.
One ounce (about 18 cashews) provides 1.6 mg or 15% of your daily zinc needs.
They’re alsoloaded with magnesiumto enhance sleep quality and antioxidants to fight free radicalsfurther supporting immunity.
The versatile beans are a good source of plant-based protein, fiber, phosphorus, and iron.
One packet of plain oatmeal, for example, contains 10% of your DV.
Soaking grains and beans overnight will help reduce phytic acid and enhance mineral absorption.
Combining these with other sources of zinc is a good way to verify you’re getting the right amount.
