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You may notice dried pumpkin seeds also made the list of 10 magnesium-rich foods you should be eating now. Dried pumpkin seeds also contain considerable amounts of zinc. Two ounces (58g) of dried pumpkin seeds contain 4.4mg of zinc, 17 grams of protein, 28 grams of fat, 3.4 grams of fiber, and just 6 grams of carbohydrates. Oatmeal makes for an awesome breakfast.

Not only is it one of amazing zinc rich foods – 6.2mg per 156g serving – but it’s also rich in fibre, which means that it’s a super satisfying way to kick start your day. Not just that but oatmeal is very versatile and can be. The study should be done in the future, but for now, let me show you 10 most eaten zinc-rich food in Japan that you can adapt to your diet. Keep in mind, plant-based zinc is not going to be getting that much, as it listed in description.

And the zinc supplement is going to be able to absorb 50 to 60 % of the pills. Beans and legumes are another great plant-based option if you want to up your zinc intake without meat. A cup of cooked or canned chickpeas is high in. 2 days ago · Here best zinc-rich foods you must include in your diet. 2 / 6 Oysters contain more zinc per serving than any other food.

50 grams of oysters contain 8.5 mg of zinc. Here are 10 zinc-rich foods that should be a part of your diet. 03 /12 ​Meat Animal-based foods are the best source of zinc and meat tops the chart. Red meat. TOP 10 ZINC RICH FOOD TO BOOST YOUR IMMUNE SYSTEM -You should take now and forever!

This feature is not available right now. Please try again later. Published on May 17, 2020 How to eat an. These 10 foods will help you fight fatigue by boosting your energy levels Updated on: 19 August 2020, 11:08am IST If you feel low on energy these days, then try these 10 foods which can boost your energy levels and fight off fatigue.

Seafood is a great source of zinc especially Shellfish. Kinds of seafood rich in zinc are crabs, lobsters, oysters, shrimp, mussels, etc which are very low in calories and high in nutrition. Seafood provides essential proteins, vitamins, and minerals (13). Nuts can also be considered as good sources of zinc. Cashews, in particular, are rich in this mineral with 100 grams serving providing 5.6 mg or 37% DV of zinc.

Other nuts containing zinc include pine nuts (12% DV), pecans, (9% DV), almonds, peanuts and walnuts (6% DV each) and hazelnuts (5% DV).

List of related literature:

It has been estimated that from a refined diet typical for industrialized countries, about 20% to 40% of zinc is absorbed depending on its concentration in the diet; about 10% to 15% is absorbed from whole-grain cereal-based diets.

“Handbook of Nutrition and Diet” by Desai
from Handbook of Nutrition and Diet
by Desai
Taylor & Francis, 2000

The US Food and Nutrition Board reported that there was no evidence of adverse effects from intake of naturally occurring zinc in food; however, they derived a tolerable UL of 40 mg/ day for adults older than 19 years, which applies to total zinc intake from food, water, and supplements (including fortified foods).

“Introduction to Human Nutrition” by Susan A. Lanham-New, Thomas R. Hill, Alison M. Gallagher, Hester H. Vorster
from Introduction to Human Nutrition
by Susan A. Lanham-New, Thomas R. Hill, et. al.
Wiley, 2019

There are some good sources of zinc in the food we eat— pumpkinseeds, turkey, whole grains, and raw oysters, for example.

“User's Guide to Nutritional Supplements” by Jack Challem
from User’s Guide to Nutritional Supplements
by Jack Challem
Basic Health Publications, Incorporated, 2003

It is estimated that almost half the world’s population is at risk of zinc deficiency, especially those whose diet is mainly based on cereals and beans, because these contain a lot of phytic acid, or those whose diet consists mainly of edible tubers, such as cassava or potatoes, because these have low levels of zinc.

“Nature's Building Blocks: An A-Z Guide to the Elements” by John Emsley
from Nature’s Building Blocks: An A-Z Guide to the Elements
by John Emsley
Oxford University Press, 2003

The following foods can be included in the diet to increase zinc intake:

“Krause's Food & the Nutrition Care Process, Mea Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Mea Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences, 2016

The main sources of zinc in vegetarian diets include cereals and grains, which are also high in phytate and reduce zinc bioavailability [10].

“Pediatric Nutrition in Practice” by B. Koletzko, J. Bhatia, Z.A. Bhutta, P. Cooper, M. Makrides, R. Uauy, W. Wang
from Pediatric Nutrition in Practice
by B. Koletzko, J. Bhatia, et. al.
S. Karger AG, 2015

Zinc is present in relatively high concentrations in meat, seafood, dairy products, nuts, legumes, and whole grains (Prasad et al., 1963; Barceloux, 1999).

“Tinnitus: Pathophysiology and Treatment” by Aage R. Moller, Berthold Langguth, Goran Hajak, Tobias Kleinjung, Anthony Cacace
from Tinnitus: Pathophysiology and Treatment
by Aage R. Moller, Berthold Langguth, et. al.
Elsevier Science, 2007

Meat, poultry, fish and grains are the largest sources of zinc in the food supply, but cheese contributes important amounts of zinc:8% of the zinc in the American food supply (Hiza and Bente, 2011).

“Handbook of cheese in health: production, nutrition and medical sciences: Production, nutrition and medical sciences” by Victor R. Preedy, Ronald Ross Watson, Vinood B. Patel
from Handbook of cheese in health: production, nutrition and medical sciences: Production, nutrition and medical sciences
by Victor R. Preedy, Ronald Ross Watson, Vinood B. Patel
Wageningen Academic Publishers, 2013

Most children don’t eat much shellfish or liver, so adding the minerals to cereals, which they do eat, is an easy way to make sure they get 45 percent and 25 percent of their iron and zinc Daily Values, respectively.

“Discovering Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Discovering Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett Publishers, 2006

Meeting zinc needs We consume zinc in red meat, liver, eggs, dairy products, vegetables, and seafood.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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43 comments

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  • Thanks Docquestion: why does the trendy water intensive Avocado get honorable mention, but Pumpkin seeds get the Heisman stiff arm?

  • Yeah GOOD Ken the Avocado and ZINC!! well how about that!!…..and the Avocado while it is busy giving you that zinc also negates sore joints in the body and regenerates…….The Cartilage!!…..and I know this from experience not just book knowledge…….you say this too people and they do not appreciate what you just said…….instead of that expensive surgery knee operation that does not always work very well just try an Avocado and see if you experience change in the next few days!! the crackling sound goes away!………..wow!

  • how do we heal eosinophilic esophagitis/barrets, gastritis, that causes resistant hypertension (inflammation)? I do have oxalate and histamine sensitivities.

  • You mentioned in one of your videos that you’re only 40? Damn! We’re the same age and I look like I could be your son. LOL! I look late 20s and you look late 40s. ��

  • Hey guys.

    Quick tutorial on how to do:
    Bold Writing
    tilted writing
    and crossed writing

    For tilted do, a _ at the start and end of your sentence.
    For bold do a * at the start and end of your sentence.
    For crossed do a at the start and end of your sentence.

    Also you will only see what it looks like when you finish your comment.

  • The healthiest people I know including myself all eat meat, and get plenty of sunlight too. I believe these are important keys to preventing Covid 19. Two things populations in developed countries don’t get enough of..

  • Has anyone ever thought that if 5 minute craft wasn’t on YouTube we would still be using our everyday items correctly.
    Hats off to 5 minute craft.
    ����

  • I applied Honey and Cinnamon mask on my face & neck. After 15mins I washed my face but after removing it it causes redness and itching on my face Can you please tell me the solution of this? What to do now?

  • Your not the boss of anyone so you can close your big mouth.����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������

  • Sorry but oysters, beef sirloin, lamb, and mushrooms are foods that I will never ever eat. Personally I find them really disgusting to eat them. At least those other foods mention I don’t mind eating them. Some of them are my most favorite foods.

  • Do more research chef. Calorie counting does it keep you healthy try Keto do your research my friend 88% or greater dark chocolate is healthy not 75%

  • Thank you for sharing this important information Dr. Berry, especially this time of scenery coronavirus that we need to eat food that rich in zinc.��

  • Does life end for women after pregnancy & lactating? Beyond that point women need none or are irrelevant to you? Covid-19 didn’t get us all

  • Do you get enough of zinc in your daily diet? What are your go to foods for upping your zinc intake? If you enjoyed this video, please give it a like and share it with your friends! ��

  • I’m 100% Vegans because I believe in the Karmic implications killing animals. No judgement, each to their own. I am taking a Zinc supplement and eat Avocados.

  • cashews are also really high in physic acid which reduces absorption of the nutrient, in this case zinc. check out:Thomas Delauer for more info

  • The thing about sport drinks is that they are good for people who work out a lot or play sports. They are bad for people who drink them several times a day without even moving or playing sports.

  • What I have read Dr Berry is that Zinc Chelated supplement given within 24 hours of cold/viral symptoms has shown in studies to decrease in severity of symptoms and has lessen duration

  • If I wasn’t on a keto diet I would be much more concerned about my chances for surviving C-19. Nice to feel included with people who care about themselves! Thank the good Dr..

  • Muh red meat is bad for you.
    https://youtu.be/e1wy2NeItQQ
    Red meat will always be more nutritious than other types of meat, and it’s excellent for your immune health.

  • Glucosamine/chondroitan supplement (Costco brand) good on KETO? Worth taking? I have been taking for 25yrs, but I am wondering if it is a waste of money. I used to ski 5-6 days a week. Now run and walk 6 days a week. Starting weights. Right knee and hip pain starting to creep in when sleeping on my side or crossing legs. Walking/running no pain.

  • Going shopping in about a week. Will make sure to get some high quality red meat in there, plus wild caught seafood, organic poultry, poss. some avocado, sure. ��

    Do eggs have zinc?

  • This video is very timely for me. I was going to buy a zinc supplement to help with my immune system. I am using foods to accomplish this and I was looking for some zinc also. Thank you for the info…..

  • any animal foods, beef, lamb, pork, red meat, seafood, shellfish, crab, lobster, oister, clams, chicken if zinc included in diet, avocado

  • The failure of pandemic preparedness in the U.S. has led to population resistance to seeking testing and medical help. Testing results take way too long. This is precisely why there must be quick-result testing (Abbott Labs) that is pervasive. Then move a positive test quickly into an Early-Stage treatment protocol, one that is safe, effective, and administered under physician care. Obviously, the lack of quick-result testing is limiting the movement into Early-Stage treatment. People are waiting to go for help until the last possible minute, fearing virus exposure, the ICU experience and intubation. Prophylaxis works. Unfortunately, this country was woefully unprepared and hasn’t reacted to the crisis sensibly.

  • I’ll skip the dead meat and get zinc out of a bottle, at doses that are compensatory. By the way, do you know where your meats have been?

  • I was depleted because I couldn’t absorb it. I have acid reflux and was on PPIs for 20+ years. Now I have to take zinc because I have scar tissue in my esophagus and stomach lining.

  • Aa a red blooded, meat eating Puertorican, i approve of this message…. �� thanks for the info Doc, take care and God bless. In Jesus name.

  • Dear team, please mention the cup size. Eg. for mushroom, you have simply mentioned as one cup which may vary for individuals. Rest, Good video and helpful

  • I have a pretty strong immune system, but I’ve had thinning hair for some years. I’ve never liked fish since young. I don’t know if it’s the texture, like muscles, etc. I just hate looking and feeling. I eat beef and chicken, etc, but don’t eat loads often. More some in week. Not sure if more would be better or worse for other reasons.

  • Too much zinc will make you copper deficient. Copper deficiency is one of the most serious.menkes disease is caused by copper deficiency andkilks you. Zinc deficiency or iron deficiency wont kill you but copper will and its connected to every single condition that exists. Research it!!

  • check out this post for top 10 scientific food sources high in zinc: https://healthyfi704.blogspot.com/2020/07/top-10-best-food-sources-for-zinc.html

  • KenDBerryMD, if the SPINACH or PUMPKIN SEEDS are cooked, wouldn’t the Phytic Acid and Oxalates be degraded enough to make the minerals bioavailable?

  • Overloading on zinc will cause copper deficiency. You want enough but not too much. Also, the zinc needs a means to enter your cells in order to interrupt CoViD19 from using your cells as copy machines. That’s where ionophores like quercetin come in useful. But, too much quercetin acts a a chelator, removing zinc from your body.

  • 0:56 0:58 that right there is extremely important. Absolutely hate that crap. That mindset is literally killing people. You don’t have the digestive system to get the necessary nutrition.

  • Eat lot of fruits and vegetables so as to get necessary vitamins minerals and anti oxidants.

    High majority of 1300million Indians are vegetarian.

  • WATCH ��: 10 Signs You Have An Iron Deficiency https://www.youtube.com/watch?v=MGFLz5E1h5s&list=PL_fl96m7OLQWTg82q3ImUs2xVqdBNsjwL&index=27

  • 5 YouTube Channels
    NOT TO WATCH

    1 T -SERIES
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    3A Channel I probably will make
    4Jake Paul
    5Logan Paul

    it’s my opinion is ok if you disagree or agree

  • You are out of your fucking mind? You don’t know you ass from your elbow about nutrition recommending meat and fish. YOU FUCKING IDIOT

  • 15 Foods high in Zinc::;;Oysters,��,Wheat Germ,Chick peas,��,��Seeds,Oatmeal,Lamb��Greek Yougurt, Pumpkin Seeds,Nuts,Spinach, ��,Kidney Beans,………

  • check out this post for top 10 scientific food sources high in zinc: https://healthyfi704.blogspot.com/2020/07/top-10-best-food-sources-for-zinc.html