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

Daily goals are based on the RDI (Recommended Dietary Intake) shown above for men.

  • Oysters

    6 medium Oysters, has approximately 32 milligrams of Zinc.

    291% of your daily goals.

  • Beef Steak

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

    109% of your daily goals.

  • Lamb Steak

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

    91% of your daily goals.

  • Chickpeas

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

    23% of your daily goals.

  • Lentils

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

    23% of your daily goals.

  • Pumpkin Seeds

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

    20% of your daily goals.

  • Cashews

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

    15% of your daily goals.

  • Cheddar Cheese

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

    14% of your daily goals.

  • Dark Chocolate 85%

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

    12% of your daily goals.

  • Eggs

    2 large Eggs, has approximately 1.2 milligrams of Zinc.

    10% of your daily goals.

  • Almonds

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

    9% of your daily goals.

  • Spinach

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

    6% of your daily goals.

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.