Zinc Rich Foods you must include in your diet - LIVE HEALTHY

Breaking

Full Width CSS

BANNER 728X90

May 30, 2020

Zinc Rich Foods you must include in your diet

Is the cut on your finger taking longer to heal? Well, maybe you're not getting enough zinc. Zinc-rich foods can help you fulfil your daily requirement.

Zinc Rich Foods you must include in your diet

zinc as an overlooked mineral that plays a vital role in your body. It's important for wound healing, functioning of the immune system and the structure of your skin.

Almost all the cells in your body require zinc for its proper growth and development. Zinc also has an important role as a catalyst for the proper function of about a hundred enzymes.

Recommended Intake                                                                         

Age
       Male             Female            Pregnancy       Lactation
0-6 month       2 mg              2 mg                 -----            -----
7-12 month       3 mg              3 mg                 -----            -----
1-3 years       3 mg              3 mg                 -----            -----
4-8 years       5 mg              5 mg                 -----            -----
9-13 years       8 mg              8 mg                 -----            -----
14-18 years      11 mg              9 mg                12 mg           13 mg
19+  years      11 mg              8 mg                11 mg           12 mg


Top Zinc Rich Foods

Oysters

Zinc Rich Foods you must include in your diet

The zinc content of oysters is much more than any other food. Although location and environmental conditions in which the oysters are found may also influence their zinc content.


Wild oysters have more zinc than field raised. Oyster found in the Gulf of the Atlantic contains more zinc than the Pacific Ocean oyster.


3 ounces of oysters contains 38.4 milligrams of zinc which is 256% of daily recommended value and 6 grams of protein, with only 67 calories.

Wheat germ

Wheat germ is an affordable vegan food option that is in the list of zinc-rich foods. It's beet embryos which when germinated have the ability to germinate in a new plant.

Half a cup or 58 grams of unprocessed wheat germ contains 7.1 milligrams of zinc and 13 grams of protein.

Chickpeas

Zinc Rich Foods you must include in your diet

If you are a vegetarian and want to consume zinc, chickpeas are another great plant-based alternative.

One cup of cooked chickpeas has more fibre and protein and 2.5 mg of zinc.

Dark chocolate

Zinc Rich Foods you must include in your diet

Although milk chocolate may be unhealthy but dark chocolate is actually very healthy if it's eaten minimally. Dark chocolate has a diligent amount of zinc content.

Zinc in dark chocolate shows its antioxidant properties which help keep free radicals in check and slow down the ageing process.

Per 100 grams of chocolate contains approx 9.6 milligrams of zinc.

Watermelon seeds

This may be a seed that you just usually spit out, but dry or roasted watermelon seeds are a superb source of zinc.

They contain ten milligrams of zinc per 100 grams. One tablespoon of watermelon seeds twice a day can control any Zink deficiency in your body.

Oatmeal

Zinc Rich Foods you must include in your diet

Oatmeal is not only rich in zinc but also rich in fibre which means that it's a super satisfying way to kickstart your day.

156 gram serving of oatmeal contains 6.2 milligrams of zinc.

Lamb

Zinc Rich Foods you must include in your diet

If you are a non-vegetarian, lamb should be high on your weekly grocery list if you are trying to consume more zinc. 

It is an excellent source of zinc which can fulfil over 25% of your daily recommended amount.

113 grams of lamb containing 3.9 milligrams of zinc.

Swiss cheese 

                                 Zinc Rich Foods you must include in your diet

There are many different types of cheese available in the market including Swiss cheese. It is another excellent food rich in zink.

However, Swiss cheese is also loaded with bad fats, which means that you should not eat too much.

132-gram serving containing approximately 5.8 mg of zinc.

Greek yoghurt

Zinc Rich Foods you must include in your diet

There are a lot of health benefits of Greek yoghurt. Here's another one to add to the list.

100-gram of low-fat Greek yoghurt contains 0.9 milligrams of zinc.

Pumpkin seeds


Zinc Rich Foods you must include in your diet

Other than tasting delicious, these little guys are also in the list of Zinc-rich foods. It can be included as a small snack. They're a great zinc addition.

One cup pumpkin seed contains approximately 6.6 milligrams of zinc.

Nuts

Zinc Rich Foods you must include in your diet

If you want to boost your daily zinc intake then grab a hand full of nuts. It is one of the most fuss-free zinc-rich food.

It is also enriched with other healthy nutrients including healthy fats and fibre. If you're looking for the dried fruit or nuts enriched with zinc, then cashews will be a great option.

100 grams serving of cashews contains approximately 5.6 milligrams of zinc which is roughly 15% of your daily zinc requirements.

Spinach

Zinc Rich Foods you must include in your diet

Spinach is a superfood which is rich in every nutrient and zinc is no exception.

One cup of cooked spinach provides 1.4 milligrams of zinc contributing to 9% of the recommended intake of this mineral.

Mushrooms

Zinc Rich Foods you must include in your diet

Mushrooms also deserve special mention in the list of zinc-rich foods due to their high zinc content. It is like spinach in terms of the amount of zinc content.

So, if you do not like spinach, you'll be able to replace it with mushrooms to induce the identical amount of zinc.

One cup of cooked white mushrooms contains 1.4 milligrams or 9% of the daily recommended zinc intake.

Kidney beans

Zinc Rich Foods you must include in your diet

Apart from helping you get adequate amounts of zinc; kidney beans also reduce the concentrations of CRP(C-reactive protein) which is also understood to cause inflammatory disorders.

Beans also reduce blood glucose levels and invariably help in the treatment of diabetes.

184 grams of kidney beans contains 5.1 milligrams of zinc which is about 34 per cent of the recommended intake.

No comments:

Post a Comment

Please do not enter any spam link in the comment box.