Top 17 Zinc Rich Foods You Must Include in Your Diet
Zinc is an essential element which is required in very minute quantities for growth, development and physiology of human beings. It plays important role in many enzymatic reactions carried out within the body. That is why it is found in cells throughout our body. We seldom listen about zinc deficiency from anyone, probably because people are not aware of it. This post is dedicated to zinc rich foods which we ignore most of the times.
Functions of Zinc :
Before reading about zinc-rich foods, we should know why zinc is essential for our body. Zinc helps in healthy cell division. It has Antioxidant properties which prevent the free radical effect and cancer risk. Zinc stimulates the production of blood in the body and helps in wound healing. It also helps in digestion of proteins. Zinc is very important during pregnancy, infancy, childhood, and lactating women for growth and development.
Dietary recommendations of Zinc :
Zinc Rich Foods:
Below are some zinc rich foods
1. Spinach :
Spinach contains a good amount of zinc in it. It is low in calories and has high nutritive value. Spinach is an excellent veggie for weight loss. It is high in vitamin A and iron. 100 grams of iron contains 0.66 milligrams of zinc in it.
2. Brown Rice :
Brown rice which is said to be essential for weight loss is also rich in zinc. It also regulates blood sugar levels and helps in treating diabetes. 100 grams of Brown rice contains 0.6 grams of zinc.
3. Yoghurt :
Yogurt is extremely nutritious and tasty. It contains vitamins such as Vitamin A, B12, E etc. It is also rich in minerals like calcium and zinc. 100 grams of yoghurt contains 0.5 mg of zinc. It is very beneficial for healthy weight loss.
4. Garlic :
Garlic is a low calorie and highly nutritious food. It is known to increase the flavour and aroma of food. It is beneficial in treating blood pressure and improve cholesterol levels. Therefore it is good for cardiological health. 100 grams of garlic contains 1.17 mg of Zinc. Regular consumption of garlic provides us essential zinc levels in our body.
5. Cashews :
A delicious snack has a good amount of zinc in it. 100 grams of cashews has 5.7 mg of zinc. Cashews are also rich in iron and copper. It contains mono and poly-saturated fatty acids. It also strengthens our heart.
6. Peas :
Peas are low in cholesterol and fats. It is a low-calorie food. Peas are rich in lutein which is known for preventing cataracts and macular degeneration. They prove tasty and healthy snack option or simply in your salads, biryanis etc. 100 grams of peas contain 1.2 mg of zinc.
7. Chickpeas :
Chickpeas or chole are extremely tasty and nutritious. They are rich in protein and fibre which makes them a good food for weight loss. They help in regulation of blood sugar and cholesterol. Chickpeas are also rich in zinc. 100 grams of chickpeas contain 1.5 mg of zinc. It is one of the best zinc rich foods.
8. Almonds :
One of the most delicious and nutritious nuts are almonds. Almonds are excellent for weight loss. They are rich in vitamins, proteins and fibre. So, they prove the best snack for us. 100 grams of almonds contain 3 mg of zinc.
9. Peanuts :
Peanuts are extremely beneficial for a healthy heart. It contains magnesium, copper, niacin, oleic acid etc. Peanuts are high in protein and it keeps you full for a long period of time. Peanuts are very good in taste and are used in a number of Indian gravies. the best way to consume it is in its roasted form as a snack. 100 grams of peanuts contains 3.2 mg of zinc. It is one of the best zinc rich foods.
10. Kidney Beans :
Kidney Beans contain a good amount of protein and fibre. It allows the blood sugar level to rise slowly in the blood. It is best for diabetics. 100 grams of kidney beans contains 2.8 mg of zinc.
11. Swiss Cheese :
Swiss cheese is full of protein and calcium. It also contains saturated fats in it. So it is recommended to consume it in moderation. 100 grams of Swiss Cheese contains 4.4 mg of zinc. This proves that it is a good source of Zinc too.
12. Cocoa Powder :
One of the things we love is chocolate and everything made from it. We never knew that cocoa powder is rich in zinc. It is also rich in flavonoids that boost immunity. 100 grams of zinc contains 6.6 mg of zinc.
13. Oats :
Oats are high in nutrition. It has necessary fibres in it. One of the most savoured breakfasts is oatmeal. It supports the growth of good bacteria in the gut. 100 grams of zinc contains 3.9 mg of zinc. It is one of the best zinc rich foods.
14. Pumpkin Seeds :
Pumpkin seeds are rich in anti-oxidants and phytoestrogens. It helps in maintaining cholesterol levels. 100 grams of pumpkin seeds contain 10.3 mg of zinc which is pretty high.
15. Flax seeds :
Flax seeds are very high in nutrition. They are high in zinc too. 100 grams of flaxseeds contain 4.3 mg of zinc.
16. Sesame Seeds:
We all love til ke laddu. But were unaware that they are rich in Zinc and strengthen our immune system. 100 grams of zinc contains 7.8 mg of zinc. It is one of the best zinc rich foods.
17. Watermelon Seeds:
Watermelon seeds are rich in zinc. When you bring watermelon home separate the seeds and dry it. You can eat the seeds or grind it and add to any of your recipes.
Zinc Deficiency Symptoms:
Deficiency of Zinc causes adverse effects to our health as it is very important in several enzymatic reactions and is present throughout the body. It can cause poor immunity, hair loss, sleep disturbances, damaged skin, difficulty in concentration and infertility. Consumption of all these zinc-rich foods will prevent us from the deficiency of zinc. If you are zinc deficient consult a doctor and take zinc supplements that will help you to restore the zinc levels and get healthy.
So this was all about zinc rich foods. Hope this helps you. Write to me your feedback and how it helped you.