Zinc: Everything You Need to Know ( What It Is, Function, Benefits, Deficiency, Sources, Toxicity and Dosage)

Dietary Changes

Dietary Changes
Dietary Changes

Women who are breastfeeding should take 13 mg each day of zinc and pregnant women should take 12 mg per day of the mineral. Oysters especially contain a high concentration of zinc in each serving. Just three ounces of oysters give 74 mg of zinc, which is significantly more than an adult requires taking per day.

Most of the other foods consist of considerably less zinc in comparison to oysters, but a portion of healthy food can easily gives you your given zinc intake. For instance, almonds consist of 0.9 mg of zinc per one-ounce serving and pork chops consist of 2.9 mg of zinc in each 3-ounce serving.

Foods that consist of zinc such as:


Fish like flounder

Red meat



Seafood, such as lobster and crab

Dairy products like yogurt and cheese