Eat Smart - Zinc. One of life’s little wonders
Although rarely discussed at dinner parties, zinc is an essential mineral that plays many vital roles. It's one of those micro-nutrients you body's just got to have. Here's how it contributes to your good health and how to get enough.
Zinc is found in every living cell in the body and luckily, it's easy to get by choosing zinc-rich foods to eat.
What Does Zinc Do?
- Your immune system depends on zinc to help fight infections
- Zinc promotes optimal mental development and performance
- Infants, children and teens rely on zinc for healthy growth
- Expectant mothers need more zinc for healthy pregnancies
Three simple steps to get the zinc you need
1. Follow Eating Well with Canada's Food Guide.
Be sure to enjoy the recommended number of Food Guide Servings of Meat and Alternatives. See how much you need by using Eating Well with Canada's Food Guide as a tool.
2. Choose nature's best sources of zinc more often.
Eat plenty of foods that are naturally rich in zinc such as lean beef.
3. Increase zinc absorption with high-quality protein.
Eating lean meat, poultry or fish helps your body absorb more zinc from your meal.
Good choices for zinc
Zinc-rich foods: beef, liver, oysters, pork and baked beans.
Other sources of zinc: fish, poultry, other red meats, legumes, milk, yogourt, cheese and grains.
DID YOU KNOW?
Vegetarians who limit zinc-rich foods such as meat, poultry, fish and seafood, may need up to 50% more zinc.
A 100 g serving of beef provides at least 50% of your daily zinc requirement.