I think most of us already cottoned to the idea that you need your Zinc to resist the Chinese Wuhan Covid Plague. But there’s some more information on that front.
Also note that both Dark Chocolate and Red Wine are sources of Zink, so:
“Drink up me hearties Yo Ho!”
Dr. John Campbell does a rapid review of the literature on Zinc. It’s all over your immune system and folks crashing from Covid are often deficient in it. About 20% of folks in Europe are deficient, so don’t let that be you, OK? (21 minutes at a relatively fast pace.)
So about 11 mg / day for a male. My Zink pills are 50 mg… so maybe one a week… assuming some amount is in the diet. But what about foods? Well, perhaps my immune system runs so well and keeps me so bug free comes down to Red Wine…
The percentage of the recommended daily allowance (RDA) for zinc is based on a 15 mg RDA level for a mature adult.
Top five wine products high in zinc
Below is a summary list for the top five wine items ranked by the amount or level of zinc in 100g.
1. Alcoholic beverage, wine, table, red : 0.14mg (1%RDA)
2. Alcoholic Beverage, wine, table, red, Merlot : 0.14mg (1%RDA)
3. Alcoholic beverage, wine, table, all : 0.13mg (1%RDA)
4. Alcoholic beverage, wine, table, white : 0.12mg (1%RDA)
5. Alcoholic beverage, wine, table, white, Chardonnay : 0.12mg (1%RDA)
So 100 g of wine is basically a shot glass… Looks like I can get 10% of my RDA from a Litre a day 8-)
Well, OK, looks like wine alone will not get me there… drat.
Dark chocolate is also a source of zinc, with each ounce providing 0.9 milligrams, or 6 percent of the DV of 15 milligrams. Zinc is needed for forming DNA and proteins, immune function, healing wounds, cell division and a proper sense of taste and smell. Your body doesn’t store zinc, so you need to consume a small amount each day.
OK… daily, eh? 6% / ounce means 16 ounces a day … Maybe a litre of wine can cut that back a bit… I mean, I like chocolate, don’t get me wrong, and I like wine too, but a pound of dark chocolate and a Litre of wine EVERY DAY? Man, the sacrifices I have to make for my health… /sarc;
Turns out it is meat, shellfish, and legumes as the Big Three. Good thing I like chili with beans and a side of oysters ;-)
Meat is an excellent source of zinc. A 100-gram serving of raw ground beef provides 44% of the DV.
100 grams of beef? Man, that’s like, what, a couple of hordourve meat balls? So three to four of them a day and I’m set? (Or maybe three with a quarter pound of chocolate and a 1/2 Liter of wine… Hmmm… sounds a lot like a cocktail party ;-)
Meat is an excellent source of zinc (4).
Red meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork.
In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the Daily Value (DV)
Shellfish are healthy, low-calorie sources of zinc.
Oysters contain particularly high amounts, with 6 medium oysters providing 32 mg, or 291% of the DV.
OK, now I know it’s a cocktail party. Half Dozen Oysters on the Half Shell? I’m IN! I love oysters. Half shell, stew, whatever. OK, Prepper Time: Stock up on canned oysters! Got it!
Other types of shellfish contain less zinc than oysters but are still good sources.
In fact, Alaskan crab contains 7.6 mg per 100 grams (3.5 ounces), which is is 69% of the DV. Smaller shellfish like shrimp and mussels are also good sources, both containing 14% of the DV per 100 grams (3.5 ounces) (7, 8, 9).
OK, Crab and Shrimp on the menu too…
Then, about that Chili:
Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc.
In fact, 100 grams of cooked lentils contain around 12% of the DV (10).
Whoa… I have to down a kilo of lentils to get my zink? OMG… I just can’t do that.
I suspect vegetarians and vegans need to go the zinc pill route…
Seeds are a healthy addition to your diet and can help increase your zinc intake.
However, some seeds are better choices than others.
For example, 3 tablespoons (30 grams) of hemp seeds contain 31% and 43% of the recommended daily intake for men and women, respectively.
Other seeds containing significant amounts of zinc include squash, pumpkin and sesame seeds.
Eating nuts such as pine nuts, peanuts, cashews and almonds can boost your intake of zinc.
Nuts also contain other healthy nutrients, including healthy fats and fiber, as well as a number of other vitamins and minerals.
If you’re looking for a nut high in zinc, cashews are a good choice. A 1-ounce (28-gram) serving contains 15% of the DV.
So about 6 ounces of cashews, per day… I can do that on some days…
Dairy foods like cheese and milk provide a host of nutrients, including zinc.
Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc, meaning most of the zinc in these foods can be absorbed by your body.
For example, 100 grams of cheddar cheese contains about 28% of the DV, while a single cup of full-fat milk contains around 9% (25, 26)
OK, 3 ounces of cheese? So 10 ounces for the day? OK, I’ve added cheese to salads and put it on burgers and all, but I think I’m only at about 2 ounces for the day. OTOH, a bean burrito with cheese… hmmm…
Eggs contain a moderate amount of zinc and can help you meet your daily target.
For example, 1 large egg contains around 5% of the DV.
One large egg contains 5% of the DV for zinc, as well as a host of other nutrients, including protein, healthy fats, B vitamins, selenium and choline.
OK, I’m getting basically 10% of RDA from my 2 egg breakfast every day. Got it. (One less meatball to eat diluting my wine and chocolate ;-)
Nice to note the selenium plus up.
8. Whole Grains
Whole grains like wheat, quinoa, rice and oats contain some zinc.
Whole grains can provide a source of zinc in your diet. However, the zinc they provide may not be absorbed as well as other sources due to the presence of phytates.
“some zinc”… SOME zinc? Man we are getting into weak tea here… Note To Self: Do not expect grains to meet your zinc needs. Or, it seems, vegetables:
9. Some Vegetables
In general, fruits and vegetables are poor sources of zinc.
However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat.
Potatoes, both regular and sweet varieties, contain approximately 1 mg per large potato, which is 9% of the DV (33, 34).
Other vegetables like green beans and kale contain less, at around 3% of the DV per 100 grams (35, 36).
Most vegetables are poor sources of zinc, but some contain moderate amounts and can contribute to your daily needs, especially if you don’t eat meat.
10. Dark Chocolate
Perhaps surprisingly, dark chocolate contains reasonable amounts of zinc.
In fact, a 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV (39).
The best way to ensure you are getting enough is to eat a varied diet with good sources of zinc, such as meat, seafood, nuts, seeds, legumes and dairy.
These foods can be easy and delicious additions to your diet.
Written by Helen West, RD on April 19, 2018
OK, I’m hitting the BBQ, Wine, Chocolate, and Chili hard. With some oysters and shrimp appetizers. Beats the hell out of a pill…