20 Top Exercises to Lose Weight …

Effective Exercises to Lose Weight are an essential part of a healthy weight loss program. And just as eating healthy is essential, it’s important to exercise as well, which is why you need to look for the Top Exercises to Lose Weight. The best exercises will contain a cardio aspect and a toning aspect, as this will allow you to see the results faster. Here are my top 20 Top Exercise to Lose Weight, that have proven to work the best along with how many calories they burn. See which of these 20 exercises to lose weight work best for you. The only sure thing – no matter which of these exercises for losing weight you choose, you’ll surely be on the right track for losing weight and toning your body. So, let’s start and take a peek at these:1. Step Aerobics

Calories Burnt: 800 cal/hr
Many of the top exercises to lose weight incorporate aerobics. This mainly targets your legs, hips and bum, which are often the areas that women most want to tone. Doing an hour a day, split into two half an hour sessions, will ensure that you see results within 2 weeks. If you aren’t sure how to do these, check out 7 Best Ab Exercises. Another very similar exercise is bench presses, which go very well in sets with step aerobics. I found it really hard to do them to start with, so make sure you’re doing them right or you’ll see no results!

2. Bicycling

Calories Burnt: 500 – 1000 cal/hr
Depending on how fast you go, this can be a real calorie burner. Riding outside is always enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike. This is my favorite calorie burner, because it’s so easy to do. How about riding while watching the TV? I find that cycling through Eastenders keeps me distracted, but working hard. In case you prefer to ride outside, make sure you take a look at this post called How to Not Get Hit by Cars When Bicycling. Just in case…

3. Swimming – most pleasant exercise for losing weight

Calories Burnt: 800 cals/hr
Swimming is definitely a top exercise to lose weight, especially in the summer. Doing lengths up and down the pool for an hour will burn off 800 calories, and also tone almost all of your body. Stay motivated by giving yourself half an hour extra to make use of the Jacuzzi when you’ve finished!

4. Racquetball

Calories Burnt: 800 cals/hr
The side to side running involved in this is a great cardio workout, and will also help to tone your thighs and legs. I also find this exercise for losing weight to be much more sociable, which keeps me working out for longer and stops me skipping my gym sessions!

5. Elliptical Burner - my favorite exercise to lose weight

Calories Burnt: 600 cals/hr
This is brilliant cardio, and also helps to build strong muscles, as well as toning the stomach. I personally find Elliptical Burner really great, especially if there is a TV attached to the machine or if you bring along your iPod or iPhone, so that you can listen to your favorite tunes or catch up on latest TV episodes on Hulu. When entertained, you won’t believe how long you can do this exercise for losing weight. I sometimes get so caught in the moment, I spend over an hour on this machine!

6. Rowing

Calories Burnt: 500 – 600 cals/hr
Rowing is a brilliant way to tone your arms, and is also very good fun. Get involved with the local rowing club and you’ll get to try it for free, or simply use the rowing machine at the gym. As well as building arm muscle, you’ll also burn calories and get an incredible workout.

7. Walking

Calories Burnt: 360 cals/hr
The easiest exercise, brisk walking is a great cardio workout and will also help to tone legs, stomach and hips. Sprinting, walking across hills or walking uphill will add to the amount of calories burnt, and walking tends to be very easy to fit into daily life. Just walking to the train station has made me so much fitter, and it really wakes me up going for a brisk walk in the morning. Check out Hate Running? Get Fit Walking! for the detailed walking workout!

8. Dancing – most fun exercise to lose weight

Calories Burnt: 600/800 cal/hr

This targets all over your body, and is an excellent work out. In addition to being one of the top exercises to lose weight, it’s also one of the most fun! I frequently put a music channel on and dance around, as well as burning calories I also find that it’s a great stress reliever! Just make sure you stay active, and try and keep going for at least an hour! If you want to learn some new sexy moves while you are at it, you might want to check out Dancing DVDs reviewed in this post: Do Your Dance Moves Need A Makeover? You can also take a peek at 8 Kinds of Dance that Help You Lose Weight!

9. Exercise DVDs

Calories Burnt: 300/500 cals/hr
While these come under a lot of different headings, some exercise DVDs do actually help you to lose weight and tone up. Find a high energy one, and try and do it once a day. As well as burning calories and toning up, you’ll also feel much fitter. My personal favourite is “Pump It Up”, because the music keeps me motivated!

10. Horse Riding

Calories Burnt: 200-600 cal/hr
This one may be slightly harder to arrange, but going horse riding once a week is one of the best ways to stay fit, healthy and enjoy nature. The view from up there is so amazing, you won’t notice that your toning your butt, abs and thighs, and burning calories while your at it! You’d be surprised at how cheap it can be to arrange a session once a weekend, and if your feeling extra fit you could even cycle to the stables! Check out these 7 Riding Tips for more information…

11. Jogging – an easy and pleasant exercise to lose weight

Calories burned per hour: 550 cal/hour

I love to run and jog, and itis so good for your body! Aside from all of the calories youill burn, youill also get a lot of thinking done, without all the distractions of the gym or a workout DVD. Truly, I do some of my best decision-making and problem-solving while Iim on a run.

12. Bouncing on the Trampoline

Calories burned per hour: 400 cal/hour
Who knew something so fun could be such a great exercise for losing weight? Bouncing on the trampoline will get your heart thumping, and itis a blast! See if you can do any tricks, like my favorite, the booty-bounce! Be careful, thoughO a fall can lead to a sprain or a break of epic proportions.

13. Zumba!

Calories burned per hour: 500 cal/hour
Iim far too uncoordinated to do Zumba, but look how many calories you can burn in just one hour! Donit get me wrong o I look ridiculous, but I still do my Zumba classO I just make sure to bring a friend or two so we can laugh about it later!

14. Kickboxing – a very intense yet effective exercise to lose weight

Calories burned per hour: 600 cal/hourThis is one of my favorite exercises for losing weight. I feel like such a bad-ass when Iim done! Itis fun, especially if you bring a friend. Youill be exhausted when your hour is up, and youill have burned so many calories!

15. Yoga – most relaxing exercise for losing weight

Calories burned per hour: 180 cal/hour
Stretching is good for your body and soul, and itis actually an effective exercise for losing weight! Youill notice an improvement in your tone and flexibility, plus a decrease in back pain, all while burning about 180 calories an hourO even more if youire doing more advanced moves and combining more difficult positions.

16. Soccer

Calories burned per hour: 400 cal/hourRunning around the soccer field with friends or just chasing the kids with the soccer ball is a marvelous way to burn calories and lose weight! Itis also a lot of fun, if you can keep upO

17. Hiking

Calories burned per hour: 350 cal/hourHiking, not to be confused with a gentle walk, will burn about 350 calories and hourO and it gives you quality time outside, seeing nature, spending time with someone you love. Or go it alone and just enjoy the scenery!

18. Weight Training is essential exercise for losing weight

Calories burned per hour: 200 cal/hour
While most of us donit need an hour of weight training every day, it ought to be part of a well-rounded workout routine, and itis good to know you can burn about 200 calories if you are able to do an hourO though my personal trainer only recommends about 35 to 40 minutes a day, three days a week.

19. Gardening/Yard Work

Calories burned per hour: 350 cal/hourAnother excuse to spend time in the garden o pulling weeds and tending tomatoes, raking leaves and sweeping grass clippings, will burn about 250 calories an hour! Remember to protect yourself from the sun, and keep hydrated, too!

20. Cleaning house!

Calories burned per hour: 200 cal/hourTalk about multi-tasking! Get your house tidy and burn calories, all at the same time! Push the vacuum and dust with gusto, and if youire feeling sluggish about sweeping, turn on your favorite tunes and add some dance! Youill burn about 200 calories an hour!

1. Limit caffeine consumption

Several studies have shown reduced fertility for women who consume more than 300 mg of caffeine each day. Fortunately, the threshold is high enough that you can still indulge in that morning cup o' joe, since the average 8-ounce cup of coffee only has 100 to 130 mg of caffeine. Don't forget, though, that black tea, green tea, chocolate, and some sodas also contain caffeine.

For women undergoing in vitro fertilization, however, the threshold is much lower: A mere 50 mg of caffeine—the equivalent of one cup of tea—can negatively impact success rates.

Alice Domar, an assistant professor at the Harvard Medical School who also counsels women dealing with infertility, suggests that you may want to further restrict your caffeine intake if you've been trying unsuccessfully to get pregnant, even if you're not doing IVF. Since only limited research has been done on the topic, Domar worries that further research may show that lower amounts of caffeine still impact fertility.

2. If you're overweight, lose weight

Obesity can inhibit ovulation and wreak havoc with hormones. It also puts women at risk for a variety of health problems (such as diabetes, heart disease and high blood pressure) that negatively impact fertility and can create complications during pregnancy. Women who are morbidly obese are also less likely to be successful with fertility treatments.

Part of the problem is the hormonal imbalance that's created by the fat cells themselves. Fat cells produce extra estrogen, says Gerard Letterie, a reproductive endocrinologist at the Northwest Center for Reproductive Sciences. The more fat cells, the more estrogen, so being overweight is very similar to being on birth control pills.

Domar explains that although female fertility peaks with a body mass index in the low- to mid-20s, weight-related fertility problems are most common in women with a BMI greater than 34, which is considered obese. For instance, a woman who is 5 feet, 4 inches tall and weighs 200 pounds isn't just obese; she’s also jeopardizing her fertility.

3. If you're underweight, gain weight

A normal, healthy Body Mass Index ranges from 18.5 to 24.9. Anything lower than 18.5 is underweight. For instance, woman who is 5 feet 4 inches tall and weighs 105 pounds has a BMI of 18 and is considered to be underweight.

Being even slightly underweight can dramatically reduce your fertility, as fertility starts to plummet for women with BMIs of 18 or lower.

Women who are underweight are less likely to ovulate. Some will stop menstruating completely. Others will menstruate irregularly. But experiencing a monthly period doesn't necessarily mean you're fertile, since it's possible to menstruate without ovulating.

For low body weight caused by an eating disorder, it's important to seek professional treatment.

Simply gaining some weight is usually enough for women to begin ovulating again, says Letterie. For those women who don't, Letterie stresses that there are simple treatments to help women ovulate again, but only after they've gained the necessary weight.

4. Try acupuncture

In May 2006, the journal Fertility and Sterility published two studies showing significantly increased pregnancy rates for women receiving acupuncture treatments in conjunction with the embryo transfer stage of in vitro fertilization. In one study, women receiving acupuncture were more than twice as likely to become pregnant. In another, acupuncture prior to embryo transfer increased rate of pregnancy by 50 percent.

 Researchers aren't sure why acupuncture may be helpful. Some speculate that acupuncture may positively impact hormonal levels or increase blood flow to the ovaries and uterus. Another theory: Since acupuncture can induce a relaxation response, it may be counteracting the stress that often accompanies infertility. Reducing infertility-related stress and anxiety has been shown to increase success for IVF treatments.

Despite the positive findings, scientists agree that more research needs to prove that acupuncture is truly effective.

 Although Domar herself has called for more rigorous testing of acupuncture, specifically to sort out the issue of the placebo effect, that hasn’t stopped her from recommending acupuncture to her infertility patients. "There is some very promising data out there," Domar says. "Acupuncture is a safe, cheap, non-invasive and easy way to potentially increase your chances of getting pregnant.

5. Walk 30 minutes per day

Walking just 30 minutes each day is a simple, inexpensive form of exercise that helps ward off problems like heart disease and diabetes, diseases which may impact fertility and can cause complications during pregnancy. In addition, regular exercise helps maintain a normal body weight, which is an important part of maximizing fertility.

Walking may also help boost fertility by increasing circulation to the pelvis and the reproductive organs, since some research has linked decreased blood-flow to the ovaries with ovarian aging and reduced success with in-vitro fertilization.

"Many couples I see have jobs that require them to sit all day in front of the computer. This doesn't do much for circulation to the pelvis and the reproductive organs," says Dr. Susan Carr, a naturopathic physician at Fertile Path in Washington state. "Exercise is one way to support circulation to these organs.

6. Deal with depression

While many experts believe that depression doesn't cause infertility, proper treatment for depression can help increase fertility.

Since it's not uncommon for women struggling with infertility to become depressed, try joining a fertility-focused mind-body group. These groups teach techniques to relax and manage the stress and anxiety associated with infertility. Research conducted at the Harvard Medical School found that women undergoing in vitro fertilization who participated in a 10-week mind-body program were more than twice as likely to get pregnant.

If you were seriously depressed before attempting to get pregnant, it's important to seek prompt treatment from a mental health professional. "Women with severe clinical depression are much less likely to eat well, exercise, and otherwise take care of themselves," says Domar. "And women who are less healthy are less likely to get pregnant."

While anti-depressants can be effective in the short term, Letterie encourages women to work with their doctors to get on the lowest dose possible. Ideally, he'd like to see women weaned off of prescriptions before getting pregnant, since taking medication during pregnancy is not without risks.

7. Eat a balanced diet

To maximize your chances of conception and a healthy pregnancy, Carr and Domar both recommend eating a healthy, unprocessed diet rich in whole grains, beans, fresh fruit and vegetables, raw nuts and seeds (skip the ones with added oil and salt), healthy oils (like olive oil), lean meat, and cold-water fish like wild salmon that are high in omega-3 fatty acids.

A balanced, whole-foods diet will help you maintain a normal BMI, a critical component in maximizing fertility. In addition, by eating well and minimizing unhealthy fats, white flour, sugar, and salt, you'll reduce your risk of diabetes, heart disease, and high blood pressure—diseases that can decrease your fertility and also cause complications in pregnancy.

To further boost your chances of conception, Carr recommends emphasizing foods that are rich in omega-3 fatty acids, such as wild, cold-water fish, walnuts, and flax seeds. "Omega-3 fatty acids promote fertility, since essential fats are required for hormone balance and healthy cell function," says Carr. "Unfortunately, most diets are deficient."

8. Strictly limit alcohol consumption

Most reproductive experts agree that one or two drinks each week shouldn’t impact a woman's chances of getting pregnant, while excessive drinking is clearly problematic. However, the jury is still out on exactly how much a woman can drink before her fertility is affected.

While a couple of studies have found no link between moderate alcohol (one to two drinks each day) intake and fertility, one Danish study from 2003 found that just seven drinks a week could negatively impact the chances of conceiving for women more than 30 years old. Another Danish study from 1998 found that even moderate drinking (6 to 10 drinks each week) reduced a woman's chances of getting pregnant, with more excessive drinking further decreasing the chances of conceiving.

For women who are heavier drinkers, Letterie recommends that they get their drinking problem under control before they try to conceive, especially since it's critically important that women cut out alcohol completely once pregnant.

9. Stop smoking and avoid second-hand smoke

More than 100 research studies have consistently linked smoking to decreased fertility and increased problems in carrying a birth to term, says Dr. David Adamson, a reproductive endocrinologist at Advanced Reproductive Care in Palo Alto, Calif.

Smoking damages eggs, reducing the chances of getting pregnant during any given cycle, and smokers may hit menopause several years earlier than their non-smoking peers. Smoking also negatively impacts hormone levels, further reducing fertility.

The problems don't end when a smoker gets pregnant. Smokers are more likely to suffer from miscarriage and complication during their pregnancies, and babies born to smokers are more likely to be underweight.

Although smoking does damage eggs, quitting now can still help boost fertility. Going smoke-free will prevent further reduction in egg quality, help reverse hormonal changes, and increase the chances of carrying a healthy baby to term.

According to the American Society for Reproductive Medicine, it's not enough for just the woman to stop smoking, since second-hand smoke has been shown to be almost as bad for a woman's fertility as actually smoking.

The Top 10 Fat Burning Weight Loss Foods

What does a guy with 3.7% body fat eat?Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest.

It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs.

That's why I've created 4 separate "top 10" lists of healthy weight loss foods to feed your muscle and burn fat.

Of course, I can't tell you what YOU should eat because I don't know your likes and dislikes, not to mention whether you have any intolerances, allergies or foods you don't eat for ethical reasons, etc.

What I CAN do is show you what I eat, which has helped me keep my body fat under 10% all year round and peak in the low single digits when I want to get cut for competitions or photo shoots.

Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.

Sensible carb reduction

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look.

I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats ("LEAN, GREEN and MARINE!")

Satisfying your personal preferences is important

This list reflects my personal tastes, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

• How can we build an eating program that we can enjoy while still getting us leaner and healthier?
• How can we build an eating program that helps us control calories automatically?
• How can we build an eating program that improves compliance?

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole grain bread or sprouted bread
8. 100% whole wheat / whole grain pasta
9. Beans (great for healthy chili recipes)
10. lentils

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo (lean game meats)
10. Trout

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Other stuff I eat

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).

How strict should you be with following these food lists?

I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want - stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc. (contrary to the persistent rumors, I'm not some cyborg that never enjoys a good restaurant meal... believe me - I DO!)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods YOU enjoy in order to develop habits you can stick with long term.
If you'd like to learn more about fat burning nutrition and what to eat for maximum fat loss, then be sure to take a look at the Burn The Fat, Feed The Muscle nutrition program. Thousands of men and women call this their "fat loss bible." For all the details, visit: BurnTheFat.com

Train hard and expect success,

Tom Venuto,
Fat Loss Coach

Top 10 Foods Highest in Zinc

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can disrupt absorption of copper and iron, as well as create large amounts of toxic free radicals. The current RDA for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc.
#1: Oysters

Depending on type and variety oysters provide 16-182mg of zinc per 100g serving. This accounts for 110%-1200% of the RDA for zinc. The food highest in zinc is The Steamed Wild Eastern Oyster which provides 182 mg of zinc per 100g serving, or 76mg (509% RDA) in 6 oysters, and 154mg (1029% RDA) in a 3 ounce serving.
#2: Toasted Wheat Germ

Packed in jars and sold toasted, wheat germ is great to sprinkle on top of any food. Try it on salads, rice, or steamed vegetables. Toasted wheat germ provides 17mg (112% RDA) of zinc per 100g serving, which is 19mg (126% RDA) per cup, and 1.2mg (8% RDA) in a single tablespoon. Crude (untoasted) wheat germ provides 12mg (82% RDA) of zinc per 100g serving, 14mg (94% RDA) per cup, and 1mg (6% RDA) per tablespoon.

#3: Veal Liver

The liver of any animal is packed with vitamins and minerals and most commonly served as pâté or liverwurst. Veal liver has the most zinc with 12mg per 100g serving accounting for 81% of the RDA, that is 8.98mg of zinc (60% RDA) in a cooked slice of liver (80g). Liver is best prepared steamed or fried with onions and herbs.

#4: Sesame Seeds and Tahini (Sesame Butter)

#5: Low Fat Roast Beef

Low fat beef shoulder, shank, and chuck all contain about 10mg (70% RDA) of zinc per 100g serving, 18mg (119% RDA) per pound, and 9mg (59% RDA) in a 3 oz serving. If you buy pre-processed roast beef be sure to consult the nutrition facts about the cut and nutrients. Not all nutrition labels report zinc, so don't worry if you don't see it.

#6: Roasted Pumpkin and Squash Seeds






A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 10mg (70% RDA) of zinc per 100g serving, 6.6mg (59% RDA) per cup, and 3mg (19% RDA) per ounce (~85 seeds). If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside.

#7: Dried Watermelon Seeds







Much like the pumpkin and squash, watermelon seeds are popular in the Middle East and East Asia and they should be in specialty stores catering to those cultures. It is also possible to just eat the seeds raw with the watermelon. You can shell them, or just chew them up whole. Dried watermelon seeds provide 10mg (70% RDA) of zinc per 100g serving, 11mg (74 %RDA) per cup, and 3mg (19% RDA) per ounce.

#8: Dark Chocolate and Cocoa Powder






Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. Unsweetened baking chocolate provides 9.6mg (64% RDA) of zinc per 100g serving (most bars are 50-100 grams). Cocoa powder will provide 6.8mg (45% RDA) per 100g, or 5.4mg (39% RDA) per cup, 0.3mg (2% RDA) per tablespoon. Most milk chocolates provide around 2.3mg (15% RDA) per 100g serving or 1mg (7% RDA) per bar.

#9: Lamb (Mutton)






Lamb is a common meat in the Middle East, Mediterranean, and most of Europe, but is increasing in popularity in the Americas. Lamb provides between 4.2-8.7mg of zinc per 100g serving (28%-58% RDA) depending on cut. That is up to 7.4mg (49% RDA) in a 3 ounce serving (85 grams).

#10: Peanuts






Peanuts are a great source of zinc, 100 grams of oil roasted peanuts will provide 6.6mg (44% RDA) of zinc, or 8.8mg (59% RDA) in 1 cup chopped, 1.9mg (12% RDA) per oz (~39 peanuts). Dry roasted peanuts will provide half as much zinc at 3.3mg (22% RDA) per 100 gram serving, or 4.8mg (32% RDA) per cup, and 1mg (6% RDA) per oz.

Health Benefits of Zinc

• Healthy Immune Function - Even mild to moderate zinc deficiency can depress the immune system through impaired macrophage and neutrophil functions, and associated effects.³ Zinc is also essential for creation and activation of T-lymphocytes.^4,5 Further, low levels of zinc have been associated with increased susceptibility to pneumonia and other infections in children and the elderly.^6-9
• Alleviation of the Common Cold (*Controversial) - There are conflicting studies as to weather or not zinc supplements can alleviate symptoms of the common cold and shorten its duration. At least one study confirms decreased duration of cold symptoms compared to a control,¹⁰ however, other studies report no effect.^11,12 Since no harm is reported, increasing zinc intake could only help.
• Healing of Cuts and Wounds - Zinc is essential for healthy skin and maintenance of mucosal membranes. Adequate levels of zinc is necessary for proper wound healing.¹³
• Reduced Severity and Duration of Diarrhea - Studies show that increased intake of zinc can reduce duration and severity of diarrhea in undernourished children with infections.^14-17
• Prevention and Reduction of Age-Related Eye Damage - High dietary intake of zinc, as well as vitamins C, E, and beta-carotene, has been associated with reduced age-related macular deneration in the edlerly.¹⁸

High Risk Groups for a Zinc Deficiency

• Alcoholics - 30-50% of alcoholics have low levels of zinc because alcohol decreases zinc absorption and increases urinary secretion of zinc.
• Vegetarians - The bio-availability of zinc is higher in meats and thus more easily absorbed. Further legumes and whole grains contain phylates which bind zinc and inhibit absorption. (See lists of fruits and vegetables high in zinc.)
• Pregnant and Lactating Women - A developing fetus requires a high amount of zinc, likewise, there is a high amount of zinc lost through breast milk after birth.
• Older Infants who are Exclusively Breastfed - Infants older than 6 months should eat age-appropriate foods which provide zinc as the amount in breast milk is no longer ample.
• People with Sickle Cell Disease - For unknown reasons 44% of children, and 60-70% of adults with sickle cell disease have low levels of zinc.
• People with Gastrointestinal and Other Diseases -Gastrointestinal surgery, Crohn's disease, ulcerative colitis, short bowel syndrome, and other digestive diseases can all decrease zinc absorption and increase zinc loss from the body.
• People Consuming high Doses of Iron Supplements - Iron can interfere with zinc absorption, to reduce this effect, iron suppliments should be taken between meals to allow time for zinc to be absorbed properly.
• People taking Diuretics - Thiazide diuretics such as chlorthalidone (Hygroton®) and hydrochlorothiazide (Esidrix® and HydroDIURIL®)can increase zinc excretion by 60%, and over the long term, deplete body tissues of zinc stores. Be sure to consult your doctor or clinician to monitor your zinc level if you are taking these diuretics for a sustained period of time, and be sure to eat more zinc rich foods.

Recipes High in Zinc

Buckwheat (How to Cook Buckwheat)
Teff (How to Cook Teff)
Blackberry Salad

Warnings

• Oysters, liver, lamb, and cheese are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
• Sesame Seeds, Pumpkin Seeds, Squash Seeds, and Peanuts are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
• Zinc suppliments have adverse reactions with the following medications:
  • Antibiotics - Certain antibiotics like quinolone antibiotics (such as Cipro®) and tetracycline antibiotics (such as Achromycin® and Sumycin®) inhibit the absorption of zinc in the digestive tract.
  • Penicillamine - Zinc reduces the absorption of Penicillamine, which is used by people suffering from rheumatoid arthritis. Taking zinc suppliments two hours before or after intake of Penicillamine solves this problem.

Other Zinc Rich Foods

Chickpeas (Garbanzo Beans)	1.5mg (10% RDA) per 100 gram serving	2.5mg (17% RDA) per cup (164 grams)	1.3mg (9% RDA) per 1/2 cup (82 grams)
Almonds	3.5mg (24% RDA) per 100 gram serving	4.9mg (33% RDA) per cup (138 grams)	1mg (7% RDA) per 1 ounce serving (28 grams)
Milk	0.4mg (3% RDA) per 100 gram serving	1mg (7% RDA) per cup (244 grams)	3.9mg (26% RDA) per 1 quart serving (976 grams)
Chicken Breast	1mg (7% RDA) per 100 gram serving	1.4mg (9% RDA) per cup (140 grams)	0.9mg (6% RDA) for half a chicken breast (86 grams)
Cheddar Cheese	3.1mg (21% RDA) per 100 gram serving	3.5mg (23% RDA) per cup (113 grams)	0.9mg (6% RDA) per ounce(oz) (28 grams)
Mozzarella	2.9mg (19% RDA) per 100 gram serving	3.3mg (22% RDA) per cup (112 grams)	0.8mg (5% RDA) per ounce(oz) (28 grams)
Kidney Beans	1mg (7% RDA) per 100 gram serving	1.9mg (13% RDA) per cup (177 grams)	0.1mg (1% RDA) per table spoon (11 grams)
Green Peas	1.2mg (8% RDA) per 100 gram serving	1.9mg (13% RDA) per cup (160 grams)	1.5mg (6% RDA) per half cup (80 grams)
Flat Fish (Flounder or Sole)	0.6mg (4% RDA) per 100 gram serving	0.8mg (5% RDA) per fillet (127 grams)	0.5mg (4% RDA) per 3 ounce serving (85 grams)

Low Fat Yogurt with Fruit

0.7mg (4% RDA) per 100 gram serving

1.6mg (11% RDA) per cup (245 grams)

0.8mg (5% RDA) per 1/2 cup (113 grams)

Dry Roasted Cashews

5.6mg (37% RDA) per 100 gram serving

7.7mg (51% RDA) per cup (137 grams)

1.6mg (10% RDA) per 1oz serving(28 grams)

Baked Beans

1.4mg (9% RDA) per 100 gram serving

3.5mg (24% RDA) per cup (253 grams)

Lobster

2.9mg (19% RDA) per 100 gram serving

4.2mg (28% RDA) per cup (145 grams)

2.5mg (17% RDA) per 3oz serving(85 grams)

Pork Tenderloin

3mg (20% RDA) per 100 gram serving

2.2mg (14% RDA) per chop (73 grams)

2.5mg (17% RDA) per 3oz serving(85 grams)

Chicken Leg (Roasted)

2.9mg (19% RDA) per 100 gram serving

2.7mg (18% RDA) per leg(95 grams)

4mg (27% RDA) per cup (140 grams)

Fortified Cereals (Varies By Brand)

52mg (345% RDA) per 100 gram serving

15.5mg (103% RDA) per cup

Pork (Shoulder)

5mg (33% RDA) per 100 gram serving

7.4mg (49% RDA) per steak(147 grams)

4.2mg (28% RDA) per 3oz serving (85 grams)

Alaska King Crab

7.6mg (51% RDA) per 100 gram serving

10.2mg (68% RDA) per leg (134 grams)

6.5mg (43% RDA) per 3oz serving (85 grams)