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Foods High in Zinc – Rich Source of Zinc

Zinc – perhaps one of the most important minerals required by our body for a lot of normal bodily functions and overall good health. The good thing is that there are some foods high in zinc. When eaten in adequate quantities in your daily diet can give you a sufficient supply of this mineral and benefit you in a lot of ways. If you suffer from a zinc deficiency, you are also bound to suffer from hair loss and diarrhoea; it is an important mineral for the hair. It is important to note here that males need at least 11mg of zinc every day while females need about 8mg of zinc.

The best thing is to combine different foods which are a rich source of zinc and eat them in different ways to benefit from zinc and other nutrients that they are rich in. Zinc plays a big role in our body from wound healing to your perceptions of taste and smell to the synthesis of protein and DNA. It also aids the production of testosterone and is most famous for its immune-boosting perks.

foods high in zinc

Foods High in Zinc – Know More

Zinc is one of the most important minerals required by our body for a whole lot of goof bodily functions. It helps in making our immune system strong and helps to balance our body’s response to infection, preventing any out of control inflammation. Zinz is also important to note here that your body doesn’t store zinc so you need to take some quantity of zinc everyday in order to benefit from this mineral. Here vegetarians may need to take in as much as 50% more than the RDA as our body absorbs less zinc from plant-based foods which are rich source of zinc than meat based products.

List of Foods High in Zinc:

It is imperative to consume foods high in zinc every single day in order to benefit most from this mineral.

Spinach

Haven’t we all grown up on watching Popeye getting all his energy from the super food spinach? Well, it’s certainly not a myth. Spinach is one of the best foods high in zinc, which helps us not only in losing weight, but it also lowers the bad cholesterol, increases metabolism and stimulates the conversion of fats in our body. Cook spinach in a number of ways in your diet. Make salads, cook curries, or just make vegetables or vegetable pancakes. Spinach is a must have in everyone’s diet if you want to benefit from the zinc present in it.

Shrimp

You will simply enjoy the taste of the shrimp and your body will really benefit from this high-quality zinc if you include this food high in zinc in your diet. This is a “sometimes” treat for most of us, but luckily it’s one that is gluten free. Shrimp can be used in a number of ways to satisfy your taste buds. Moreover, if you love shrimp and want to go on a gluten free diet, then this is going to be a treat for you. Shrimp is less in calories as well and you can almost eat it without any fear at any point during the day.

Pumpkin Seeds

Pumpkin seeds are a rich source of zinc and one of the best foods high in zinc to be included in your diet. In fact, they are not only high in zinc, but they provide other benefits to the body. This inculdes helping you sleep better at night, giving you a dose of omega 3 fatty acids. It also keeps your blood sugar levels looking good. Besides this zinc also has excellent anti inflammatory properties and has been known to help in a number of inflammations that may occur in the body.

Oysters

Oysters are one of the most effective foods high in zinc that can be added to our daily diet. They also help to make some really delicious recipes that we can enjoy in our diet. These oysters are also rich in vitamin B12, iron, manganese, selenium and copper. It is important to note here that with every 1000 grams of oysters you get about 7.81mg of zinc and about 500 calories. You should always take a lot of care while cooking oysters, though, as they contain harmful bacteria’s which should be completely destroyed before having them. These foods high in zinc are also high in cholesterol and therefore, while consuming them one should keep a check especially when suffering from any ailments.

Garlic

The allicin in garlic is one of the best nutrients that our body needs.  This super food called Garlic is not just a super food high in zinc,  but it also helps to flush out the fat from the body. Include a lot of garlic while cooking your dishes. You can also simply take two or three garlic cloves every day on an empty stomach to benefit most from them. These don’t just help in weight loss and but also give us a lot of other benefits like lowering our cholesterol, and diabetes etc.

Turkey

Turkey is a rich source of zinc and almost everyone who loves turkey is well aware of this. No matter how you consume turkey or how often, it’s going to provide you with a good zinc dose, without piling on a lot of calories. Being one of the best foods high in zinc, turkey can be included and eaten in a lot of different ways in your diet. However, opt for roasted turkey breast and avoid the extra sodium and nitrates that cold cuts contain. It is also important to note here that almost 100g of turkey will give you about 3.09 mg of zinc and about 104 calories. Instead of cooking it heavily it’s best to have the roasted turkey which is really rich in nutrients and also help to keep your weight in check.

Salmon

Salmon is one of the best foods high in zinc that one should eat. Boiled, grilled or bakes this fleshy fish is rich in omega-3 fatty acids that improve the metabolic markers for any heart disease. Not only this, salmon is one of the best foods healthy for the heart, which is extremely rich in selenium, an antioxidant that boosts cardiovascular protection. Having salmon on a regular basis will go a long way in maintaining a healthy heart and preventing any kind of heart disease from attacking you. There are a number of interesting ways you can include salmon in your diet.

Chickpeas

Chickpeas are one of the most favored foods high in zinc, which you can include in your diet in several ways. And well if you love hummus, then it’s almost going to be a treat for you everyday getting the most from these foods which are a rich source of zinc. Besides being rich in zinc, these are also rich in essential nutrients, including manganese. These can be combined in a lot of ways and included in your lunch, snacks or dinner. It is important to note here that these foods high in zinc provide about 3.45mg of zinc per 100grams and a lot of protein along with it to benefit us in several ways.

Brown Rice

Brown rice is one of the best foods high in zinc that you can include in your daily diet. It is really healthy and it can be used in a lot of interesting recipes that you can include in your diet. No matter what the form, brown, basmati, or white, rice is gluten free. There are increasing numbers of people today who are opting for brown rice as a part of their daily diet and watching the benefits it does to the body.

Sesame Seeds

Sesame seeds are a rich source of zinc and one of the best foods high in zinc. You can simply sprinkle some sesame seeds over anything you want to gain all the benefits from them – over your salads, toasts, boiled vegetables, milkshakes, smoothies, etc. Not only are these sesame seeds high in zinc, but they are also loaded with healthy polyunsaturated and monounsaturated fats. These are the good fats our body needs in order to burn off the fats. Here a serving size of 100grams of sesame seeds will give you 7.75mg of zinc besides giving you about 573 calories. You should always make sure never to consume a lot of sesame seeds are these are warm in nature and can produce a lot of heat in the body which can be harmful in a number of ways.

Cashews

Cashews are one of the best foods high in zinc and are one of the most loved dry fruits all over the world. They can just be eaten as a whole or added to any desserts or savory dishes. This helps to make you benefit from the various nutrients present in them. However, these healthy nuts are sometimes avoided because of the Nutrition Information Label which shows how high in fat they are. It’s important to note here that 100grams of cashews will give you about 5.35 mg of zinc besides adding about 553 calories. If you are suffering from high blood pressure, diabetes or any other heart related problem. It’s important to check with your doctor whether or not you can eat cashews before you start eating them every day to benefit from the zinc content.

Lobster

Lobster is a rich source of zinc and is one of the most widely eaten sea foods all over the world. It often gets dunked in melted butter, but that butter should be clarified into ghee. The ingredient is a healthier form of butter that is free of all the impurities that that ordinary butter contains. It is important to note here that a 100grams serving of lobster will help to give you around 7.27mg of zinc besides adding around 89 calories. No wonder, salmon is one of the best foods high in zinc and one of the healthiest foods you can eat all for good reason.

Mushrooms

Mushrooms are one of the best foods high in zinc we can include in our diet on a daily basis. These mushrooms can be simply added to – salads or main course dishes, soups or even your sandwich toasts. This will help you to extract maximum benefits out of them. It is important to know here that the amount of vitamin D and zinc in mushrooms varies according to the type can vary. The highest amount of zinc can be found in Shitake mushrooms, which are considered the best of all. These foods high in zinc are also really rich in B-complex vitamins like B1, B2, B5 and minerals like copper. Make sure you always choose mushrooms, dried in natural sunlight and not by artificial means.

Crab

Well, if you love crabs then nothing like it because crabs are one of the best foods high in zinc and one of the most popular seafood’s all over the world. These crabs are not just high in zinc, but they are also a good source of protein and don’t weigh you down with a lot of calories. Here a 100grams serving of crab will give you around 2.8mg of zinc and 84 calories. It’s also important to note here that these crabs are very low in fat, but you will want to watch out for the sodium levels. This can run rather high leading to water retention and an increase in blood pressure. If you suffer from any of these diseases, it’s important to eat a little of the crab or check with your doctor first before you start consuming them often.

All the above foods are the best foods high in zinc, which can be included in your diet daily. Cooking them lightly and eaten them in adequate quantities is the key to benefit from these foods which are a rich source of zinc.