Some foods that can be consumed to get zinc every day:
animal sources: Red meat, oysters, fish, chicken and poultry.
legumes: Lentils, chickpeas, beans.
Nuts and seeds: Pumpkin seeds, cashew, almonds, walnuts, sesame.
whole grains: Oats, brown rice, bulgur, whole wheat bread.
Milk and dairy products: Milk, yoghurt, cheese.
It is recommended that vegetarians or vegans regularly consume plant sources such as chickpeas, cashews and peas to meet their zinc needs.
A doctor should be consulted before using zinc supplements.
Daily zinc needs vary depending on age and gender. The recommended daily amount of zinc for adult men is 11 mg and for adult women is 8 mg. In pregnant and breastfeeding women, this amount increases to 11-12 mg.
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