Zinc Free Foods
Zinc aids a number of your bodily functions. It balances your blood sugar, stabilizes your metabolic rate, boosts your immune system and supports your senses of smell and taste, according to The World's Healthiest Foods. But taking in too much zinc can actually depress your immune system, cause a metallic taste in your mouth or provoke gastrointestinal symptoms like stomach pain, bloody diarrhea, nausea, vomiting and cramps. If you've exceeded the upper limit of safe daily zinc intake -- 40mg for adults -- you may experience these and other symptoms. Consult your doctor and consider emphasizing zinc-free foods in your diet.
FRUITS AND VEGETABLES
Locating completely zinc-free foods is extremely difficult; most zinc-free "foods" are isolated ingredients or additives. But according to the U.S. Department of Agriculture National Nutrient Database, many fruits and vegetables are almost zinc-free, with less than .1mg of zinc per serving. These include apples, mandarin oranges, cherries, raisins, strawberries, lemons, tomatoes, spinach, celery, broccoli, cauliflower, romaine or green leaf lettuce and onions.
MARGARINE, OILS AND BEVERAGES
Many margarines and margarine-like blends, including spreads made from soybean oil or mixed vegetable oil and butter, are zinc-free. Peanut, soybean, olive, sesame, sunflower, safflower, corn and canola oils are all completely zinc-free, according to the USDA Nutrient Database.
The USDA also lists low-calorie, noncola, nonpepper carbonated beverages as zinc-free. Beef broth or bullion is zinc-free, too, and if you use a cream substitute in your coffee or tea, it might be zinc-free as well. Distilled alcoholic beverages, including gin, rum, vodka and whiskey, are nearly zinc-free, with 0.02mg per 1.5 fl oz.
CANDY, SWEETS AND BAKING INGREDIENTS
A number of candies and desserts, including dry-mix gelatin, gumdrops, hard candies and some fruit chews, have no zinc content. The USDA also lists powdered, granulated and brown sugars as zinc-free.
Although most flours -- particularly those made with whole grains -- contain at least some zinc, some of the other ingredients that go into baked goods are zinc-free. These include cornstarch, vanilla extract and double-acting baking powder. Others are nearly zinc-free. For example, 1 tbsp. of lard contains 0.01mg of zinc.