Fun fact: Much of the Zinc in food is lost through cooking. When thinking about getting Zinc into your diet take this into consideration. Raw and lightly cooked options should be considered if deficient.


• Important in the formation of the skeleton.

• Part of the hormone insulin, which is important for the regulation of blood sugar levels.

• Zinc is a component of more than two enzymes that are involved in the synthesis and decomposition of nucleic acids (primary genetic material).

• Involved in the creation of proteins, fats and carbohydrates.

• Zinc has antitoxic and anti-viral properties.

• With vitamins C, E and selenium, Zinc acts as an antioxidant.

• Necessary for puberty and procreation.

Check out Macro-nutrients & Micro-nutrients for RNI (Reference Nutrient Intake). 

Zinc is a macro-nutrient.


Or-ways products that contain Zinc

Click links to go the product page.

% used are based on 19+ year old requirments

mg = milligrams

mcg = micrograms


Dried fruit

Figs (100g = 0.5mg 4% DV)

Medjool Dates (100g = 0.4mg 3% DV)

Prunes (100g = 0.4mg 3% DV)



Amaranth (100g cooked = 0.9mg 6% DV)

Teff (100g cooked = 1.11mg 7% DV)

Black Quinoa (100g cooked = 1.1mg 7%)

Red Quinoa (100g cooked = 1.1mg 7%)

White Quinoa (100g cooked = 1.1mg 7%)



Almonds (100g = 3.12mg 21% DV)

Brazil nuts (100g = 4.06mg 27% DV)

Walnuts (100g = 3.09mg 21% DV)

Pulses (Cooked)

Chickpeas cooked (100g = 1.53mg 10% DV)

Beluga Lentils (100g = 4.80mg 49% DV)

Green lentils (100g = 4.80mg 49% DV)

Red Lentils (100g = 4.80mg 49% DV)


Superfood powders

Cayenne Pepper (100g = 2.5mg 17% RDA)

Hemp protein (100g = 18.90mg 189% RDA)

Kelp (100g = 3.10mg 31% RDA)

Black Maca (100g = 3.8mg 38% RDA)

Maca (100g = 3.8mg 38% RDA)

Red Maca (100g = 3.8mg 102% RDA)


Chia seeds (100g = 4.58mg 31% DV)

Hemp seeds (100g = 11.5mg 115% DV)

Black Sesame seeds (100g = 7.75mg 52% DV)

White Sesame seeds. (100g = 7.75mg 52% DV)

Other good sources of Zinc

oatmeal, wild rice, squash seeds, kidney beans, black beans, cacao, pumpkin seeds, sunflower seeds, cashews,  pecans.

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