Best sources of zinc for the elderly

Zinc is an important mineral which is required by the body for the proper functioning of the immune system. It also has an important role to play in the breaking down of carbohydrate in the body, helps in the growth of cells, helps to heal wounds and also aids in taste and smell. As one age, there are various bodily problems that they have to handle due to the lessened amount of zinc in the body. Therefore, such individuals should consume zinc rich foods to maintain a good health and also to keep many diseases at bay. Elderly people should have an in-depth knowledge that the food they can consume for increasing the zinc content in their body. Read through to know about foods rich in zinc which elderly people can take to replenish their zinc intake.


Seafood is helpful in providing beneficial effects to the diet of an individual. It is a low dietary source of protein and is a highly good source of zinc. Seafood includes fish and vegetables which are edible. Oysters, one of the most famous seafood consumed by individuals all over the world has a zinc percentage of about thirty three milligram per 3 oz of serving. This is more than the double amount of zinc required by the human body. Blue crab has 3.4 milligram and lobsters have 5.1 milligrams of zinc in them. An elderly individual can add seafood to their diet by including them in their omelets in the morning breakfast, seafood salad sandwiches for the lunch and for dinner they can include pasta sauce and seafood with each other. This helps in increasing the daily intake.


Yogurt is a good source of zinc which an individual can include in his/her diet. If the person does not like the plain yogurt, he can improvise and consume it in a number of ways. Adding the seasonal fruit to the yogurt gives it a new taste and serves the purpose of a healthy snack. By mixing it with granola, it helps in making a good dessert. Eight oz serving of yogurt gives the individual 1.8 milligram of zinc.


Beans are high sources of the mineral zinc. Beans are a common ingredient for burritos, casseroles, rice dishes and tacos. It has been found that consuming half a cup of canned baked beans contain 1.7 milligram of the mineral while half a cup of kidney shaped beans contain 0.8 milligram of zinc per serving. Beans are of various kinds: black beans, butter beans, white beans, red beans, black eyed peas, chickpeas, lentils, lima beans and edamame. Whichever kind of beans an individual prefers, he can be assured of the high zinc content in them.


Yeast is another popular source of zinc. If an individual consumes a single package of yeast, he will gain nineteen milligram of zinc. Desserts or bread made from yeast can be a good source of zinc. An individual can enhance the zinc content in the dessert or bread by including nuts, dried fruits or cereals as they are equally good sources of zinc. Many manufacturers often fortify their breads and flour with additional amount of zinc.

Beef, lamb and pork

According to many nutritionists all over the world, beef, lamb and pork are great sources of zinc. Cooked beef contains about 6.33 milligrams of zinc. The lean cooked beef however contains 3.12 milligrams of the mineral. The same amount of roasted lamb has about 4.6 milligram of the mineral. Pork which has been cooked offers 4.2 milligrams of zinc. Pork is slightly low in zinc content as compared to the other two, but it can be consumed as it is a great source of this mineral.

Nuts and seeds

Almonds, peanuts, cashews, pine nuts, sunflower seeds are not only good sources of zinc for the vegetarian people but also for the non-vegetarian individuals. Pumpkin seeds have been found to have the largest concentration of zinc available in the case of a non-meat food. These nuts and seeds have less fat and cholesterol than meats. For individuals who are vegetarian, consuming a little more is often beneficial as they have only this group of foods to supplement the need for zinc in their body.


It has been found that almost all fruits have a small amount of zinc content in them. The fruits with the highest concentration of the nutrient are avocados, dates, loganberries, blackberries, pomegranates and raspberries. The seeds of many of these fruits have even a greater concentration of zinc. The fruits which have edible seeds like raspberries and blackberries are especially good sources of zinc. A single cup of blackberry contains 0.76 milligrams of zinc and a single cup of raspberry contains 0.52 milligrams of zinc.


An individual can also derive zinc by consuming various vegetables which have high zinc content. Leafy green vegetable like spinach is a great source of zinc. Collard greens, Swiss chard, asparagus, broccoli, mushrooms, peas, okra, cauliflower, onions, squash, cabbage are also great sources. Whatever other sources of zinc intake an individual may follow, he can be assured that there is always a vegetable source available. Therefore, including vegetables in the menu is a good way to replenish the zinc in the body. These vegetables can be consumed alternately so that the taste buds of your tongue do not get bored.


Grains are another simple source of the mineral zinc which individuals can consume to increase the zinc content in their body. Whole grains can be consumed by individuals as it contains the mineral zinc. Though the amount of concentration is moderate, it is however sufficient to meet the daily needs of the individual for zinc. Wheat germ, oatmeal, buckwheat, millet, popcorn, cracked wheat, wild rice, brown rice, whole rye, barley, pelt and other whole wheat products are the grain sources for zinc. Even whole wheat breakfast cereals are also available to supplement the needs of the individuals.

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