Food sources rich in zinc

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Zinc food sources are spread over both animal and plant kingdoms. Among the animal sources, red meats, shellfish and poultry are rich in zinc.

Among the plants, nuts, seeds and fortified cereals are zinc rich foods. Zinc sources, for easy identity and comparison, can be categorized as red meats, shellfish, poultry, fish, nuts and seeds, fortified cereals and leafy vegetables. In the tabulation and the explanation below, as far as possible only raw food is being considered so that comparison will be possible. Further in many forms of cooking processes undertaken, the percentage may go up or go down depending upon the situation. In frying or roasting the percentage goes up due to loss of water content.
For uniformity, the percentage of the mineral is given for 100 grams of food.
(Data: USDA National Nutrient Database for Standard Reference, Release 24)

Meats are zinc rich foods

Regular meat-eaters usually have their daily zinc requirements fulfilled.
Though the red meat products are rich sources, considering their fat profile they have to be consumed in moderation.
As for veal, its production is being discouraged all over the world, due to the inhumane conditions the calves are put into.

veal liver, raw	12.02 mg
Lamb, domestic, foreshank, raw	05.95
Lamb liver, raw	04.66
beef liver, raw	04.00
beef, raw	03.58

Shellfish are zinc rich food sources

Shellfish, especially, oysters and clams are wonderful zinc sources having more than double the daily required amount.
Crustaceans like crabs and lobsters are also good zinc food sources.

Wild eastern oyster, raw	39.30 mg
Alaska king crab, raw	05.95
Northern lobster, raw	03.53
Blue crab, raw	03.54
Shrimp mixed species, raw	00.97
Scallops, raw	00.91

Poultry as zinc food sources

Among the poultry turkey meat and liver have higher zinc content and are good sources.

Turkey, liver, raw	2.26 mg
Turkey meat, raw	2.37
Duck meat, raw	1.90
Chicken broilers, raw	1.54
Whole raw fresh egg	1.29

Fish as zinc food sources

Though fish do have zinc content, unlike red meat and poultry the quantity present is very moderate, and carp fish have higher percentage of 1.48.

Carp fish, raw	1.48 mg
Herring fish, Atlantic, raw	0.99
Trout fish, raw	0.66
Swordfish, raw	0.66
Salmon fish, raw	0.64
Tuna fish, raw	0.64
Herring fish, Pacific, raw	0.53
Tilapia fish, raw	0.33
Atlantic Cod fish, raw	0.45
Pacific cod fish, raw	0.31

Zinc in dairy foods

Dairy products contain moderate quantities of zinc, with the exception of Swiss cheese, which contains 30% of the daily requirement.

Swiss cheese	4.36 mg
Plain skim milk yogurt	0.97
Cottage cheese low fat	0.38
Milk, whole, 3.25% milk fat	0.37

Zinc in seeds and nuts

Watermelon seed kernels, sesame seed kernels and pumpkin seed kernels are very rich zinc food sources and meet more than 50% of daily its requirement per 100 gms.

Watermelon seed kernels, dried	10.24 mg (rich)
Pumpkin seed kernels	07.81 (rich)
Sesame seed kernels, dried	06.73 (rich)
Dried pine nuts	06.45
Cowpeas mature seeds, raw	06.11
cashew nuts, raw	05.78
Soybeans mature seeds, raw	04.89
Lentils, raw	04.78
Dried brazil nuts	04.06
White beans mature seeds, raw	03.67
Chickpeas mature seeds, raw	03.43
Walnuts, dried	03.37
Peanuts, raw	03.27
Almonds	03.08
Peas mature seeds, raw	03.01
Lima beans mature seeds, raw	02.83
Kidney beans mature seeds, raw	02.79
Mung beans, mature seeds, raw	02.68
Pigeon peas mature seeds, raw	02.76
Cowpeas immature seeds, raw	01.01

Zinc in cereals foods

Fortified ready-to-eat cereals are fortified to give 50% to more than 100% the DV of zinc per 100 grams depending upon the product mix and brand.
Cereals, though contain fairly good amounts of this mineral, have also phytates, which inhibit its absorption by binding to it.
Hence the bioavailability of this mineral from cereal and plant food is very poor when compared to non-vegetarian sources.

Fortified Cereals ready-to-eat	15.00 gm (rich)
oats dry	03.64
Oat bran, raw	03.11
Wheat flour, whole-grain	02.60
Barley flour or meal	02.00
Cornmeal whole yellow	01.82
white rice	01.10

Miscellaneous zinc food sources

Chocolate has been found to contain nearly 70% of zinc requirement in 100gms. However its negative health risks like contributing to low bone density, migraine and calories have to be considered.
Shiitake mushrooms, also known as Black Forest mushrooms, are rich in Vitamin B complex and minerals.
Raw Shiitake mushrooms contain 1.03 mg of this mineral per 100 gms (1-46/5oz) and 100 gms fulfil nearly 7% of daily requirement.
Crimini mushrooms, also called as button mushrooms, are rich sources vitamin B complex and minerals like selenium, copper, zinc, manganese and phosphorus.
Raw Crimini mushrooms contain 1.1 mg of this mineral per 100gms (0.96mg/5oz) and 100 gms fulfil more than 6% DV.
Peanut butter is also one of rich food sources. Its rich fat content is its negative factor.

Unsweetened baking chocolate (rich)	9.63 mg
Peanut butter	2.78
Maple Syrup	1.47
Mushrooms, shiitake, raw	1.03
Mushrooms, Crimini, raw	1.10
Asparagus, raw	0.54
Spinach, raw	0.53
Swiss Chard, raw	0.36
Lettuce, raw	0.18

Many zinc rich supplements are available in several acetate,  sulphate and gluconate forms and any deficit in intakes from zinc food sources can be compensated with these supplements.

Related topics:
Zinc nutrition and health benefits
Deficiency symptoms
Zinc role in immunity
benefits in cold remedy
Diarrhea and ORS

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Selenium rich food - Selenium in Brazil nuts highly bioavailable

Home > Selenium rich food - Selenium in Brazil nuts

Brazil nuts are rich sources of selenium (Se) and one ounce contains ten times the recommended dietary allowances.

Brazil nuts tree (Bertholletia excelsa) is a native of South America found in the rain forests of Brazil, Bolivia, Colombia, Guiana, Peru and Venezuela.

Though these trees are being raised as plantations their economic viability is questionable.

Apart from the food value, the fruits of this tree are good sources of vitamins like thiamine and vitamin E and minerals like calcium, magnesium, phosphorus, copper and manganese.

Selenium sources

One ounce of these fruits are found to contain as much as 550 mcg of Se which is ten times the U.S.Recommended Dietary Allowances (USRDA).

Among the nuts, these contain the rich amount of this mineral in them (2500 times more).

However the amount may vary among the regions and batches of produce.

In human body selenoproteins are required for making antioxidant enzymes and this makes selenium an essential mineral.

The high content of this mineral and vitamin E in these fruits contributes to their excellent antioxidant activity.

Food bio-availability of selenium is high in Brazil nuts

A study on comparative bio-availability was conducted by Christine D Thomson, Alexandra Chisholm, Sarah K McLachlan and Jennifer M Campbell from the Department of Human Nutrition, University of Otago, Dunedin, New Zealand.

59 adults were divided into 3 groups and fed in food 2 fruits, 100 µg this mineral as selenomethionine or placebo daily for 12 weeks.

After 12 weeks the blood levels of selenium and glutathione peroxidase (GPx) were measured and the levels were found to be significantly higher in 'eating group' than in placebo and selenomethionine groups.

It was conclusively proved that intake of this mineral and its bio-availability were far higher from these fruits than taking selenomethionine supplements.

Tips for getting most out the selenium in Brazil nuts

Rich in fats and polyunsaturated fatty acids, they tend to get rancid quickly.

Unshelled and fresh fruits are preferred as their kernel tastes better and contain up to 100 mcg of Se per fruit.

It is advised to keep them under refrigeration, so as to avoid rancidity and loss of their nutritive value.

Freezing the fruits helps in cracking them open and the kernel comes out easily.

In some rare cases some people develop allergy to these fruits.

Excess consumption must be avoided as this may lead to overdose and selenosis.

Why selenium is rich in Brazil nuts among foods?

There are many assumptions and the probable reasons may be these.

Proteins food contained in these fruits are rich in amino acids containing sulfur, like mthionine and cysteine.

These trees have extensive root system and taking up more minerals.

These are found to absorb rich amounts of many minerals including radium.

As the availability of selenium is more with this type of root system, it is used in the tissues of Brazil nuts to replace the sulfur in sulfur containing amino acids.

Related topics on selenium food:
Supplements.
Liquids and drops.
Selenium sulfide lotion and shampoo.
Selenium health benefits.
Deficiency and symptoms.
Selenomethionine.
Organic selenium.
Sodium selenite - Sodium selenate.
Selenium yeast.
Selenium rich food - Brazil nuts (current topic).

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High protein food sources

Home › High Protein food sources

Proteins in cereal food sources

Corn and rice, the staple food sources of the third world are poor in proteins and are leading to obesity of the populations due to high carbohydrate content of these cereals.

Protein food sources	Value per 100g
	Unit	Protein	fats	Carbohydrate	Energy
Wheat flour, whole grain	gram	13.70	1.87	72.57	339 kcal
Rice, white,medium, raw	gram	6.61	0.58	79.34	360 kcal
Corn flour whole grain	gram	6.93	3.86	76.85	361 kcal
Barley flour	gram	10.50	1.60	74.52	345 kcal
oats	gram	16.89	6.90	66.27	389 kcal
Finger millet (ragi)	gram	7.3	1.3	72.00	328 kcal
Millet, raw	gram	11.02	4.22	72.85	378 kcal
Sorghum	grams	11.30	3.30	74.63	339 kcal
Rye flour, medium	gram	10.88	1.52	75.43	349 kcal
Triticale flour, whole-grain	gram	13.18	1.81	73.14	338 kcal
Teff, uncooked	gram	13.30	2.38	73.13	367 kcal
Buckwheat	grams	13.25	3.40	71.50	343 kcal
Quinoa, uncooked	gram	14.12	6.07	64.16	368 kcal

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High protein vegetarian food sources

High Protein food sources	Value per 100g
	Unit	Protein	fats	Carbohydrate	Energy
Soy flour, defatted sources	gram	47.01	1.22	38.37	330 kcal
Soy meal, defatted, raw	gram	49.20	2.39	35.89	337 kcal
Soybeans, mature seeds boiled	gram	16.64	8.97	9.93	173 kcal
Soybeans, green, boiled	gram	12.35	6.40	11.05	141 kcal
Soy milk, original	gram	3.27	1.75	6.28	54.5 kcal
Tofu, raw	gram	8.08	4.78	1.88	76.5 kcal
Soy protein isolate	gram	80.69	3.39	7.36	338 kcal
Cashew dry roasted	gram	15.31	46.35	32.69	574 kcal
almonds	gram	21.22	49.42	21.67	575 kcal
Peanuts, all types, raw	gram	25.80	49.24	16.13	567 kcal
Peanut flour, defatted	gram	52.20	0.55	34.70	327 kcal
Peanut butter, chunk	gram	24.06	49.94	21.57	589 kcal
pumpkin seed kernels,dried	gram	30.23	49.05	10.71	559 kcal
Lima beans, mature seeds, raw	gram	21.46	0.69	63.38	338 kcal
Kidney beans mature raw seeds	gram	23.58	0.83	60.01	333 kcal
Peas, green, raw	gram	5.42	0.40	14.45	81.5 kcal
Peas, split, mature seeds, raw	gram	24.55	1.16	60.37	341 kcal
Chickpeas (garbanzo beans, Bengal gram), mature seeds	gram	19.30	6.04	60.64	364 kcal
Yeast extract spread	gram	27.80	0.00	11.80	158 kcal
Spirulina, dried	gram	57.47	7.72	23.90	290 kcal

High protein food sources of animal origin

High Protein food sources	Value per 100g of food
	Unit	Protein	fats	Carbohydrate	Energy
Milk, whole, 3.25% milk fat	gram	3.15	3.27	4.78	61.5 kcal
Yogurt, plain, low fat	gram	5.25	1.55	7.04	63.5 kcal
Cheese, cheddar	gram	24.90	33.14	1.28	403 kcal
Cheese, cottage, low fat	gram	12.39	1.02	2.72	72.5 kcal
Egg, whole, raw, fresh	gram	12.57	9.94	0.78	143 kcal
Chicken, breast, meat	gram	21.23	2.59	0.00	114 kcal
Turkey breast meat	gram	17.07	1.66	4.21	104 kcal
Fish, cod, raw	gram	17.81	0.67	0.00	82.5 kcal
Fish, tuna, fresh, skipjack, raw	gram	22.00	1.01	0.00	103 kcal
Fish, tuna, white, canned, solid	gram	23.62	2.97	0.00	128 kcal
Lamb meat raw	gram	20.0	5.0	0.00	135 kcal
Beef, Center Cut Steak	gram	20.67	5.88	0.00	141 kcal

compiled from USDA database
Popular topics:
What is protein made of?
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Vanadium

In nutrition, the importance of the mineral vanadium is being unraveled.
As one of the trace minerals, it is present in human body in low levels particularly in soft organs and bone.
Though many benefits are attributed to vanadium in research it is not conclusively proved.
Parsley, shell fish, black pepper and mushrooms are good food sources for this mineral.
However it is present in almost all food sources in some quantities.
There are no marked deficiency symptoms in human beings.
It is believed to accumulate in bones, liver and kidney, in high consumption.
It is believed that vanadium helps in regulating and lowering blood sugar levels.
It found that this mineral in the form of vanadyl sulphate increases the muscle hardness, strength and energy by increasing protein synthesis in human body.
Vanadium is believed to have blood thinning properties and restrain is advised when using anticoagulation drugs.
When oral medicine or insulin is being used to lower glucose levels, the use of this mineral is to be closely monitored or avoided.
Vanadium in excess is found to cause green tongue and upset the sugar levels and subsequent consequences of sudden blood sugar drop may take place.

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Sodium-table salt

One of the essential minerals for health care is sodium.
There is no life without this mineral.
For human body it is one of the very essential minerals.
Sodium regulates our blood volume and hence our blood pressure.
Blood pressure is very much necessary for our normal body functions.
This mineral functions as an electrolyte.
It hydrates the cells by osmotic pressure.
Apart from the maintenance of water balance, it regulates the osmotic equilibrium.
Sodium is required for normal muscular activity. 
It also has a crucial role in the transmission of nerve impulses.
This mineral is available in almost all the natural food sources both of plant and animal origin.
Table salt contains 40% sodium, the rest being chlorine.
In one teaspoon of salt about 2000mg of sodium is present.
Its requirement of about 2000mg, per day for adults is almost met in our food.
The real problem is its excess consumption.
When we use fast foods, processed foods and canned foods, we consume far greater than the requirements as salt is added as a preservative.
If our salt consumption is very low it may cause muscle seizures, confusion and coma.
Especially those who spend much time in the hot sun, sports persons and those who sweat a lot should replace the lost sodium.
Though excess of this mineral is excreted, its excess may cause hyper tension and edema.
High levels of sodium can cause osteoporosis by increasing the loss of calcium through urine.

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