Are you deficient in zinc?

Supporting hormone production, reproductive system health, immune system function, hair, skin & nail health.

Zinc is an essential mineral that supports over 200 different reactions in your body.

And if you're not eating the below foods, there's a high chance you're deficient in Zinc.

How much zinc do you need?

The amount of zinc you need, varies between men & women.

Men should be aiming for at least 11mg (milligrams) of Zinc per day.

Women should be aiming for at least 8mg (milligrams) of Zinc per day.

Foods rich in zinc

RDI = Recommended Dietary Intake (target amount you should be eating each day).

  • Oysters

    6 medium Oysters, has approximately 32 milligrams of Zinc.

    291% of the daily RDI.

  • Beef Steak

    200 grams of Beef Steak, has approximately 12 milligrams of Zinc.

    109% of the daily RDI.

  • Lamb Steak

    200 grams of Lamb Steak, has approximately 10 milligrams of Zinc.

    91% of the daily RDI.

  • Chickpeas

    1 cup of cooked Chickpeas, has approximately 2.5 milligrams of Zinc.

    23% of the daily RDI.

  • Lentils

    1 cup of cooked Lentils, has approximately 2.5 milligrams of Zinc.

    23% of the daily RDI.

  • Pumpkin Seeds

    1 handful (30 grams) of Pumpkin Seeds, has approximately 2.2 milligrams of Zinc.

    20% of the daily RDI.

  • Cashews

    1 handful (30 grams), has approximately 1.6 milligrams of Zinc.

    15% of the daily RDI.

  • Cheddar Cheese

    50g of Cheddar Cheese, has approximately 1.5 milligrams of Zinc.

    14% of the daily RDI.

  • Dark Chocolate 85%

    2 square (20 grams) of 85% Dark Chocolate, has approximately 1.3 milligrams of Zinc.

    12% of the daily RDI.

  • Eggs

    2 large Eggs, has approximately 1.2 milligrams of Zinc.

    10% of the daily RDI.

  • Almonds

    1 handful (30 grams) of Almonds, has approximately 1 milligrams of Zinc.

    9% of the daily RDI.

  • Spinach

    1/2 cup of cooked Spinach, has approximately 0.7 milligrams of Zinc.

    6% of the daily RDI.

Your lifestyle affects the amount of zinc you need

It's super important to keep in mind that lifestyle factors like stress, coffee consumption & how often you workout can have a major impact on:

a) the amount of zinc you absorb, &

b) the amount of zinc your body uses.

So keep this in mind when looking at the below foods & RDIs.