The Most Nutritious Whole Foods

Zinc

What is it: A mineral that regulates carbohydrate metabolism and blood sugar.

Why you need it: Stabilizes metabolism and blood sugar, helps immune system when you're sick, and heightens your sense of smell and taste. Also plays an important role in male fertility.


BEST SOURCES
Broiled beef tenderloin (4 ounces, 240 calories)
42 percent daily value
Roasted lamb loin (4 ounces, 230 calories)
30 percent daily value
General Mills Cheerios (1 cup cereal with 1/2 cup skim milk, 146 calories)
30 percent daily value
Wheat germ (1 ounce, 101 calories)
23 percent daily value
Venison (4 ounces, 180 calories)
21 percent daily value
Sesame seeds (1/4 cup, 206 calories)
18 percent daily value
Pastrami (2 slices, 82 calories)
18 percent daily value
Cooked green peas (1 cup, 134 calories)
13 percent daily value
Steamed shrimp (4 ounces, 112 calories)
12 percent daily value
Nonfat shredded mozzarella cheese (1 ounce, 42 calories)
7 percent daily value