RealAge Tool
Foods with Zinc
Why zinc is good for you, how much you need, and where to get it
Benefits of Zinc
Zinc is an essential mineral that helps wounds heal and keeps your immune system strong. But does zinc help prevent colds?
Recommended Amount: How Much You Need
To prevent zinc deficiency, the current government guidelines recommend 11 milligrams (mg) of zinc per day for men and 8 mg for women. For optimal health and disease prevention, RealAge recommends adults get 12 mg of zinc per day, preferably through food. Too much zinc can interfere with your body's ability to absorb other vitamins and minerals, so if you take a daily zinc supplement or multivitamin, opt for one with no more than 15 mg of zinc.
Good Sources of Zinc
| Oysters, raw (3 medium) | 16–25 mg |
| Lamb chop (3 ounces) | 6 mg |
| Ground beef, 85% lean (3 ounces) | 5.3 mg |
| Ricotta cheese, part-skim milk (1 cup) | 3.3 mg |
| Turkey, no skin (3 ounces) | 2.6 mg |
| Kidney beans, canned (1/2 cup) | 2 mg |
| Yogurt, plain, low fat (8 ounces) | 2 mg |
| Shiitake mushrooms (1 cup) | 2 mg |
| Sunflower seeds (1/4 cup) | 1.7 mg |
| Almonds (1/4 cup) | 0.8 mg |
