Zinc is an important mineral the body needs to keep the immune system functioning properly and to help maintain the senses of taste and smell. The human body cannot store zinc, so some zinc must be consumed every day through foods. Find zinc in protein foods such as meats as well as dairy products and some vegetables and fruits.
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Breakfast foods highest in zinc.Several breakfast foods offer high levels of zinc. Consider including these breakfast foods as part of a well-rounded meal plan. Zinc quantities are via the United States Department of Agriculture’s (USDA) nutrient database.
- Almond butter:A nutty spread, almond butter (no salt added) has .53 milligrams of zinc per tablespoon. Spread on toasted whole wheat bread or on a toasted whole wheat English muffin.
- Whole wheat bread: Bread is a versatile breakfast food. It can be toasted, eaten as part of an egg sandwich as well as dipped in egg and milk to make French toast. One slice of whole wheat bread has .50 milligrams of zinc.
- Whole wheat English muffins: Find these treats in the bread aisle. Whole wheat English muffins offer 1.06 milligrams of zinc per muffin. Don’t forget to top them with a tablespoon of almond butter.
- Oat bran muffins: One medium oat bran muffin (about 4 ounces) has 2.08 milligrams of zinc. Pair it with a banana or a cup of raspberries for a delicious, nutritious zinc-rich breakfast.
- Oatmeal: One cup of regular/quick oats (unenriched) made with water and no salt boasts 2.34 milligrams of zinc. Oatmeal can be topped with fruits with zinc: bananas, raisins, raspberries or blackberries.
- Milk: A breakfast staple, 1 cup, or 8 ounces, of 2% milk with added vitamins A and D has 1.17 milligrams of zinc.
- Yogurt: Dairy products are good sources of zinc. One cup of low-fat vanilla yogurt has 2.03 milligrams of zinc. Like oatmeal, yogurt can be topped with fruit, slivered almonds or even toasted wheat germ.
- Wheat germ: Wheat germ in ready-to-eat cereal form has a large amount of zinc: 18.84 milligrams per cup or 4.73 milligrams per ounce.
- Eggs: Eggs are one of the most versatile breakfast foods. They can be fried, hard-boiled, scrambled, mixed into pancake batter or used as a coating for French toast. One cup of scrambled eggs has 2.29 milligrams of zinc. One large hard-boiled egg has .52 milligrams of zinc.
- Bacon: Include three slices of bacon as a side for your scrambled eggs for an additional .82 milligrams of zinc. Canadian bacon more your style? Two slices have .80 milligrams of zinc.
To determine how much zinc your favorite breakfast food contains, visit the USDA nutrient database. Before altering your diet plan to include more zinc, consult with your physician.