Research shows that zinc has numerous health benefits.

Boosts Your Immune System

Zinc helps keep your immune system strong. Because it is necessary for immune cell function and cell signaling, a deficiency can lead to a weakened immune response. Zinc supplements stimulate particular immune cells and reduce oxidative stress. For example, a review of seven studies demonstrated that 80–92 mg per day of zinc may reduce the length of the common cold by up to 33%.

What’s more, Zinc supplements significantly reduce the risk of infections and promote immune response in older adults.

Accelerates Wound Healing

Zinc is commonly used in hospitals as a treatment for burns, certain ulcers and other skin injuries. Because this mineral plays critical roles in collagen synthesis, immune function and inflammatory response, it is necessary for proper healing. In fact, your skin holds a relatively high amount — about 5% — of your body’s zinc content. While a Zinc deficiency can slow wound healing, supplementing with zinc can speed recovery in people with wounds. For example, in a 12-week study in 60 people with diabetic foot ulcers, those treated with 200 mg of zinc per day experienced significant reductions in ulcer size compared to a placebo group.

May Reduce the Risk of Certain Age-Related Diseases

Zinc may significantly reduce your risk of age-related diseases, such as pneumonia, infection and age-related macular degeneration (AMD). Zinc may relieve oxidative stress and improve immune response by boosting the activity of T-cells and natural killer cells, which help protect your body from infection. Older adults who supplement with Zinc experience improved influenza vaccination response, reduced risk of pneumonia and boosted mental performance. In fact, one study determined that 45 mg per day of elemental Zinc may decrease the incidence of infection in older adults by nearly 66%. Additionally, in a large study in over 4,200 people, taking daily antioxidant supplements — vitamin E, vitamin C and beta-carotene — plus 80 mg of Zinc decreased vision loss and significantly reduced the risk of advanced AMD.

May Help Treat Acne

Acne is a common skin disease that is estimated to affect up to 9.4% of the global population. Acne is driven by obstruction of oil-producing glands, bacteria and inflammation. Studies suggest that both topical and oral Zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes bacteria and suppressing oily gland activity. People with acne tend to have lower levels of Zinc. Therefore, supplements may help reduce symptoms.

Decreases Inflammation

Zinc decreases oxidative stress and reduces levels of certain inflammatory proteins in your body. Oxidative stress leads to chronic inflammation, a contributing factor in a wide array of chronic illnesses, such as heart disease, cancer and mental decline. In a study in 40 older adults, those who took 45 mg of zinc per day experienced greater reductions in inflammatory markers than a placebo group.

SUMMARY: Zinc may effectively reduce inflammation, boost immune health, reduce your risk of age-related diseases, speed wound healing and improve acne symptoms.

Although severe Zinc deficiency is rare, it can occur in people with rare genetic mutations, breastfeeding infants whose mothers don’t have enough Zinc, people with alcohol addictions and anyone taking certain immune-suppressing medications.

Symptoms of severe Zinc deficiency include impaired growth and development, delayed sexual maturity, skin rashes, chronic diarrhea, impaired wound healing and behavioral issues. Milder forms of Zinc deficiency are more common, especially in children in developing countries where diets are often lacking in important nutrients. It is estimated that around 2 billion people worldwide are deficient in Zinc due to inadequate dietary intake. Since Zinc deficiency impairs your immune system — increasing the chances of infection — Zinc deficiency is thought to cause over 450,000 deaths in children under 5 every year.

Those at risk of Zinc deficiency include:

• People with gastrointestinal diseases like Crohn’s disease
• Vegetarians and vegans
• Pregnant and breastfeeding women
• Older infants who are exclusively breastfed
• People with sickle cell anemia
• People who are malnourished, including those with anorexia or bulimia
• People with chronic kidney disease
• Those who abuse alcohol

Symptoms of mild Zinc deficiency include diarrhea, decreased immunity, thinning hair, decreased appetite, mood disturbances, dry skin, fertility issues and impaired wound healing.

Zinc deficiency is difficult to detect using laboratory tests due to your body’s tight control over zinc levels. Thus, you may still be deficient even if tests indicate normal levels. Doctors consider other risk factors — such as poor dietary intake and genetics — alongside blood results when determining whether you need supplements.

SUMMARY: Risk factors for Zinc deficiency include insufficient dietary intake, poor absorption, alcoholism, genetic mutations and old age.

Food Sources

Many animal and plant foods are naturally rich in Zinc, making it easy for most people to consume adequate amounts. Foods highest in Zinc include & The best way to achieve optimal Zinc levels is to consume two to three servings of these Zinc foods per day:

1. Lamb

Lamb is a rich source of many vitamins minerals. In addition to Zinc, Lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.

2. Pumpkin Seeds

1 cup: 6.6 milligrams (44 percent DV)

Pumpkin seeds and pumpkin seed oil are shown to be a key food for maintaining health in post-menopausal women. Pumpkin seeds are also good for prostate health, and they promote your mental health.

3. Hemp Seeds

1 ounce: 5 milligrams (34 percent DV)

Not only are hemp seeds rich in Zinc, but they are an excellent source of omega-3 and omega-6 fatty acids, which have beneficial effects on your cardiovascular system and helps to keep inflammation at bay.

4. Grass-Fed Beef

Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to helps reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle.

5. Chickpeas (Garbanzo Beans)

Chickpeas, like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Studies show that chickpeas increase satiety and help with weight loss. They also improve digestion by quickly moving foods through the digestive tract.

6. Lentils

Lentils are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. Lentils serve as a plant-based protein, making them an excellent zinc rich food for vegetarians.

7. Cocoa Powder

Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. Because of the presence of flavonoids in cocoa powder, it helps improve blood flow and lower blood pressure, too.

8. Cashews

Cashews are rich in unsaturated fatty acids and high in protein. Cashews nutrition helps fight heart disease, reduce inflammation, promote bone health and support healthybrain function. These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. Plus, cashews have a good zinc to copper ratio, to help ensure that both of these minerals stay in balance.

9. Kefir or Yogurt

Kefir and yogurt are cultured dairy products that serve as probiotic foods. Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote cardiovascular health and regulate your mood.

10. Ricotta Cheese

Ricotta cheese is one of the healthiest cheese options because it contains notable amounts of healthy fatty acids and micronutrients, including Zinc. Compared to many other cheeses, ricotta is also lower in sodium and saturated fat, and its considered a “fresh cheese” because it’s not aged.

11. Mushrooms

Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities and reduce inflammation.

12. Spinach

Spinach is one of the most nutrient-dense foods in existence. It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even more.

13. Avocado

If you’re looking for fruits that contain zinc, reach for an avocado. It’s known as one of the healthiest foods on the planet because its packed with essential nutrients. And research shows that avocado consumption is associated with better diet quality and nutrient intake.

14. Chicken

In addition to the zinc present in chicken, it’s also a good source of B vitamins, including vitamin B12, niacin, vitamin B6 and pantothenic acid. The vitamin B12 in chicken helps maintain energy levels, boost mood, maintain heart health and boost skin health.

15. Almonds

Wondering which nuts are high in zinc? Almonds nutrition is truly remarkable and many studies show that it benefits many aspects of health, including cardiovascular health and weight control. In addition to its zinc content, almonds also provide vitamin E, manganese, magnesium and riboflavin, among other important micronutrients.

• Shellfish: Oysters, crab, mussels, lobster and clams
• Meat: Beef, pork, lamb and bison
• Poultry: Turkey and chicken
• Fish: Flounder, sardines, salmon and sole
• Legumes: Chickpeas, lentils, black beans, kidney beans, etc.
• Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.
• Dairy products: Milk, yogurt and cheese, eggs
• Whole grains: Oats, quinoa, brown rice, etc.
• Certain vegetables: Mushrooms, kale, peas, asparagus and beet greens

Animal products, such as meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs. Keep in mind that zinc found in plant-based sources like legumes and whole grains is absorbed less efficiently because of other plant compounds that inhibit absorption. While many foods are naturally high in zinc, certain foods — such as ready-to-eat breakfast cereals, snack bars and baking flours — are fortified with zinc.

SUMMARY: Zinc occurs naturally in foods like shellfish, meat, poultry and dairy, and is added to other foods, such as breakfast cereals and wheat flour.

Toxicity and Dosage Recommendations