Why Zinc is Important for Skin Health
Essential for Skin Health
Zinc plays a critical role in supporting Skin Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Strengthens immune system
Additional Support
Speeds wound healing
Daily Target for Skin Health
10 mg per day
Adjusted based on Skin Health goals
Best Zinc-Rich Foods for Skin Health
These foods provide the most Zinc while supporting your Skin Health goals:
| Rank | Food | Zinc per 100g | % Daily Value | Skin Health Score |
|---|---|---|---|---|
| 0 | Oysters (Pacific) | 74.4 | 783% | |
| 1 | Beef Liver | 5.3 | 56% | |
| 2 | Lamb (Grass-Fed, Lean) | 4.5 | 47% | |
| 3 | Oats | 4.0 | 42% | |
| 4 | Hemp Hearts | 3.0 | 32% | |
| 5 | Hemp Seeds (Hearts) | 3.0 | 32% | |
| 6 | Venison (Deer, Lean) | 2.8 | 29% | |
| 7 | Chickpeas (Garbanzo Beans) | 2.5 | 26% | |
| 8 | Pumpkin Seeds (Pepitas) | 2.2 | 23% | |
| 9 | Cacao Nibs (Raw) | 2.0 | 21% | |
| 10 | Nutritional Yeast | 2.0 | 21% | |
| 11 | Mung Beans | 1.7 | 18% | |
| 12 | Turkey Breast (Skinless) | 1.7 | 18% | |
| 13 | Cashews (Raw, Unsalted) | 1.6 | 17% | |
| 14 | Tofu (Firm) | 1.6 | 17% |
How Much Zinc Do You Need?
General Population
11 mg (Men)
8 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Zinc target naturally:
Breakfast
- Oysters (Pacific) - 100g (74.4 )
Total: 74.4
Lunch
- Beef Liver - 100g (5.3 )
Total: 5.3
Dinner
- Lamb (Grass-Fed, Lean) - 100g (4.5 )
Total: 4.5
Snack
- Oats - 50g (2.0 )
Total: 2
Daily Total: 86 mg (907% of target)
✓ Signs of Adequate Zinc
- Improved Skin Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Zinc Deficiency
- Frequent infections
- Slow wound healing
- Hair loss
- Loss of appetite
- Impaired sense of taste or smell
- Skin problems and acne
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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