Top 8 Foods High in Zinc

Zinc is an essential trace mineral important for a large number of structural proteins, enzymatic processes and transcription factors. It plays main role in the cell-mediated immunity, bone formation, tissue growth, brain function, wound healing and prevent blood clotting .Top 8 Foods High in Zinc

1. Meat:

Meat is an excellent source of zinc.

Red Meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork.

It’s worth noting that eating large amounts of red meat, especially processed meat has been linked to an increased risk of heart disease and some cancers.

However, as long as you keep your intake of processed meats to a minimum and consume unprocessed red meats as part of a diet rich in fruits, vegetables and fiber, this probably isn’t something you need to worry about.

2. Shellfish

Shellfish are healthy, low-calorie sources of zinc.

Other types of shellfish contain less zinc than oysters but are still good sources.

However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning.

3. Legumes

Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc.

However, they also contain phytates. These antinutrients inhibit the absorption of zinc and other minerals, meaning zinc from legumes isn’t as well absorbed as the zinc from animal products.

Despite this, they can be an important source of zinc for people following vegan or vegetarian diets. They are also an excellent source of protein and fiber and can be easily added to soups, stews and salads.

Heating, sprouting, soaking or fermenting plant sources of zinc like legumes can increase this mineral’s bioavailability.

4. Seeds

Seeds are a healthy addition to your diet and can help increase your zinc intake.

However, some seeds are better choices than others.

For example, 3 tablespoons (30 grams) of hemp seeds contain 31% and 43% of the recommended daily intake for men and women, respectively.

Other seeds containing significant amounts of zinc include squash, pumpkin and sesame seeds.

In addition to boosting your zinc intake, seeds contain fiber, healthy fats, vitamins and minerals, making them an excellent addition to your diet.

Including them as part of a healthy diet has also been linked to some health benefits, including reduced cholesterol and blood pressure.

To add hemp, flax, pumpkin or squash seeds into your diet, you can try adding them to salads, soups, yogurts or other foods.

5. Nuts

Eating nuts such as pine nuts, peanuts, cashews and almonds can boost your intake of zinc.

Nuts also contain other healthy nutrients, including healthy fats and fiber, as well as a number of other vitamins and minerals.

If you’re looking for a nut high in zinc, cashews are a good choice. A 1-ounce (28-gram) serving contains 15% of the DV (17).

Nuts are also a quick and convenient snack and have been linked to a reduction in risk factors for some diseases, like heart disease, cancer and diabetes.

What’s more, people who eat nuts tend to live longer than those who don’t, making nuts a very healthy addition to your diet.

6. Dairy

Dairy foods like cheese and milk provide a host of nutrients, including zinc.

Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc, meaning most of the zinc in these foods can be absorbed by your body .

For example, 100 grams of cheddar cheese contains about 28% of the DV, while a single cup of full-fat milk contains around 9%.

7. Whole Grains

Whole grains like wheat, quinoa, rice and oats contain some zinc.

However, like legumes, grains contain phytates, which bind to zinc and reduce its absorption.

Whole grains contain more phytates than refined versions and will likely provide less zinc.

However, they are considerably better for your health and a good source of many important nutrients like fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium.

In fact, eating whole grains has been linked to a longer life and number of other health benefits, including a reduced risk of obesity, type two diabetes and heart diseases.

8. Some Vegetables

In general, fruits and vegetables are poor sources of zinc.

However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat. Zinc rich vegetables include:

  • Shiitake mashroom
  • Green peas
  • Spinach
  • Lima Beans
  • Lentil sprouts
  • Asparagus
  • Beet Greens
  • Broccoli
  • Okra
  • Sweet Corn

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