TOP FOODS RICH IN ZINC

Like all the other minerals and vitamins, zinc plays a vital role in functioning more than 300 enzymes in the human body. It is majorly found in the bones and muscles and almost every human body cell.

Zinc helps with immune system response and is also effective in the repair and growth of body tissues, healing wounds, synthesizing DNA and proteins, metabolizing nutrients, and various other important bodily functions.

Since the human body cannot store zinc, it becomes important for people to get enough of it by consuming foods high in zinc. Hence, the list of foods rich in zinc is below:

1. Nuts

Nuts are healthy snacks you can have throughout the day. And the majority of them are natural sources of zinc. So, it is beneficial to include them in your regular balanced diet. For example, cashews are filled with 3 milligrams of zinc per package. They can be one of the tastiest ways of increasing your zinc intake.

2. Pumpkin Seeds

If you want the best vegetarian-rich source of zinc, then pumpkin seeds are the right choice. These foods rich in zinc are super versatile and even easy to add to innumerable meal recipes.

An ounce of pumpkin seeds contains 2.2 milligrams of zinc along with 8.5 grams of vegetarian protein. Studies also suggest that including pumpkin seeds in one’s diet can reduce a person’s risk of different cancers.

3. Spinach

When it comes to choosing zinc-rich vegetables, you cannot ignore spinach. This is a nutrient-dense vegetable containing 79 milligrams of zinc per 100 grams. Besides zinc, the vegetable also contains vitamin C, carotenoids, folic acid, vitamin K, calcium, and iron.

To get the major health advantages of spinach, one of the best foods rich in zinc, you can have it in the form of soup or add cottage cheese or garlic to it for a complete meal.

4. Oats

Oats, one of the most well-known breakfast choices among the Millenials these days, come with 6.2 milligrams of zinc per 156 grams serving.

Having oats regularly can help regulate cholesterol levels and enhance the growth of healthy bacteria in the gut. Oats is one of the best food sources of zinc that also features beta-glucan, which helps in improving blood sugar control.

5. Oysters

Oysters are considered the top foods rich in zinc because, per ounce, they have the highest concentration of zinc than any other food. For example, 3 ounces of raw oysters are filled with 3.2 milligrams of zinc, making them good sources of zinc for the average individual.

Another perk of having oysters is that they contain vitamin B12, which is important for the nervous system, metabolism, and healthy blood cells.

6. Cocoa Powder

The zinc content in cocoa powder boosts immunity. And since people love having cocoa powder and associated recipes, it is not a problem to get sufficient zinc from this superfood.

It is the best source of zinc, offering 5.9 milligrams of the mineral per 86 grams of serving. It is also rich in its flavonoid content, which enhances immunity. Just add it as an ingredient to your tea or coffee to get the benefits of its zinc content. You can even use unsweetened cocoa powder in protein shakes, hot cereals, and gravies.

7. Mushrooms

Mushrooms stand right on top in the list of zinc enriched foods mainly because 1 cup of mushroom contains 0.5 milligrams of zinc. These high-fiber, antioxidant-rich, low-calorie, and protein food can reduce the risk of several health issues like diabetes.

If you want these foods rich in zinc to work on your body instantly, add them to salads or make mushroom soup. You can even add them to other vegetables, so they make a healthy curry for mealtime.

8. Dairy

Dairy foods like milk and cheese are also considered the best food sources of zinc, providing a host of other nutrients. Both milk and cheese are excellent because they contain bioavailable zinc in high amounts. Bioavailable zinc means the human body can absorb most of them found in these dairy products.

For instance, 100 grams of cheddar cheese contains 28% zinc, while a cup of full-fat milk comes filled with 9% zinc. Zinc, along with the other nutrients like vitamin D, calcium, and protein found in these zinc-rich foods, is important for maintaining bone health.

9. Lentils 

Another food high in zinc is lentils, especially red lentils and sprouted lentils. 100 grams of lentils can provide you with 4.78 mg of zinc. Besides zinc, lentils contain folic acid, potassium, fiber, and selenium, which can help fight heart diseases and fatigue. Moreover, vegetarian people can get lots of nonheme iron from a bowl of lentils. Being the powerhouse of folates, lentils can be very good for pregnant ladies.

Conclusion

Foods rich in zinc can benefit people with a weak immune system. Having meat-based products can also increase your intake of bioavailable zinc. But if you think that red meat will not be healthy for your body, you can fetch your daily zinc requirement by consuming nuts, beans, dairy products, and seeds.

FAQs

1. What happens if you take too much of foods that contain zinc?

Taking excessive quantities of foods rich in zinc can result in vomiting, nausea, stomach cramps, loss of appetite, headaches, and diarrhea.

2. Which fruits are high in zinc content?

Fruits high in zinc include blackberries, avocados, raspberries, pomegranates, cantaloupes, guavas, peaches, blueberries, apricots, and kiwis.

3. Can you take vitamin C and zinc together?

Yes, you can take vitamin C and zinc together but only in the suggested dosage. That’s because there are clinically-approved compositional differences between the mineral and the vitamin.

4. Who should avoid foods that have zinc?

People suffering from digestive problems, individuals following vegetarian diets, and alcoholics should stay away from foods rich in zinc.

5. Is it fine to take zinc regularly?

When consumed orally, zinc is safe to consume in amounts not greater than 40 milligrams daily. But it is not safe to take higher amounts of zinc regularly.