Zinc Rich Foods you must consume for better Health
The Zinc is a most important mineral required for healing wounds, maintaining a healthy immune system & mental alertness and also proper growth in children. Zinc also aids the cells in the body communicate by functioning as a neurotransmitter. Moreover, zinc has many health benefits. Common benefits of zinc include prevent cancer, good oral health, bone development, good kidney health. Zinc also plays a vital role in maintaining and improving skin’s health. Also, zinc is essential for men because of its function in maintaining testosterone levels, sexual and prostate health. As our body can’t produce zinc on its own, it’s vital that you every time consume zinc rich foods for overall good health.
In addition, a zinc deficiency may lead to diarrhea, skin problems, appetite loss, hair loss and poor immune system. Therefore, consuming foods high in zinc is vital to a healthy body & mind. Some of the best food sources of Zinc are red meat, spinach, dark chocolate, nuts and seeds.
Top 10 Foods Highest in Zinc you must include in your diet
Nuts and Seeds
Nuts & seeds such as almonds, pumpkin seeds, cashew nuts, sesame seeds, sunflower seeds and pine nuts are best zinc rich foods for vegetarians. Seeds and nuts are low in fat & cholesterol. An ounce of pine nuts will provide you 1.8 mg closer toward the everyday zinc requirements. In addition, dry roasted cashews give 1.6 mg of zinc per ounce.
Red meat is one of the best Zinc Rich Foods. Beef is also best food for pumping up the zinc levels, as it has more zinc than various other foods. Add mutton shanks or lean beef in the diet to get 30%-60% of the everyday zinc content.
Chocolate is one of the great foods that contain zinc and lots of calories. You can consume chocolate in the many form such as hot chocolate powder or chocolate bar, baking chocolate or cocoa powder to increase the zinc levels in your body. In addition, choose for dark chocolates instead of milk chocolates as it high in antioxidants and low amount of sugar.
Kidney beans are one of the best zinc rich foods, especially for vegetarians who are lacking zinc in the diet. In addition, kidney beans are beneficial for maintaining blood sugar levels and proving energy. They contain high amounts of fiber and protein. 100 grams of kidney beans offer 3 mg of zinc.
Shellfish like oysters, mussels, crab and clams are some of the great zinc sources. Crab can help you provide the everyday zinc require with a single serving. It’s also good amount of protein. The source of zinc in oysters varies from 16 to 180 milligrams of zinc per serving. Moreover, the benefits of consuming food rich in zinc is that your body can easily process further levels of minerals which come from natural sources.
Egg yolks are also one of the best zinc rich foods. The white portion of the egg does not contain high levels of zinc. So, it you’re having zinc deficiency you should try egg yolks. Egg yolk gives all the essential nutrients required for proper functioning of the body such as vitamins K, A, E and D and also high amounts of minerals. One egg will give you with 2 milligrams of zinc.
Vegetarians must include sufficient amounts of dairy products in the diet for getting sufficient amount of zinc mineral. Yogurt is the great source of this mineral and both ½ cup of ricotta cheese and 250 ml of yogurt contain around 15% of the necessary zinc amount. Moreover, milk contain good source of zinc.
Peas are also great source of zinc mineral. They provide various health benefits such as help in maintaining blood sugar levels and protection from cancer. 100 grams of peas offer 1.5 mg of zinc.
Lobster is also one of the great zinc rich foods. A single serving of lobster will give 7 mg of zinc mineral, equalling around 80% of the everyday zinc needs. Moreover, lobster frequently gets dunked in the melted butter, thus get ready lobster in clarified ghee or butter.
Mushrooms are also best zinc rich foods. They are great add-on, and can flavour up a pasta and pizza or might be cooked as a side dish. In addition, mushrooms contain high amounts of essential minerals and vitamins. 100 gm of shiitake mushrooms contain 8 mg of zinc.
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