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Zinc plays a vital role in the body starting from the synthesis of DNA and protein to healing wounds. Lack of this trace mineral can lead to hair loss, vision problems, diarrhea etc. According to NIH, adult females need 8mg of zinc daily whereas it is 11mg in case of adult males. The best way to get ample dose of this trace mineral and prevent zinc deficiency is by consuming foods rich in zinc.
Here Is The List Of The Top 15 Foods That Are Rich In Zinc And Must Be Included In Your Diet:
Spinach:
Spinach is not the richest source of zinc, but it has a healthy dose of zinc among the plant foods. Including spinach in your salad provides more zinc to your diet. A 100gm serving of spinach can deliver 0.53mg of zinc.
Kidney Beans:
Kidney beans are an excellent source of zinc, especially for vegans who are lacking zinc in their diet. Kidney beans help regulate the healthy blood sugar levels, provide you energy, and keep you full for a longer time. They contain a healthy dose of protein and fiber. A 100gm serving can deliver 2.79mg of zinc.
Watermelon Seeds:
Watermelon seeds are an excellent source of zinc. You need to dry them and can also toast them. They contain a healthy dose of zinc and also contain magnesium, protein, B vitamins, and healthy fats. A 100gm serving can deliver 10mg of zinc.
Flax Seeds:
Flax seeds contain an abundant amount of fiber, omega 3s, and small doses of zinc. To reap the best out of it, you need to sprinkle flax seeds on your salads and smoothies. A 100gm serving can deliver 5mg of zinc.
Peanuts:
Peanuts are a great snack to keep you full between your meals and can even provide you with plenty of zinc. You can eat a handful of peanuts for your daily zinc requirement. If you don’t like the crunchy peanuts, go for peanut butter. A 100gm serving can deliver 3.27mg of zinc.
Salmon:
Salmon is one of the healthiest varieties of fish to consume and contains a high dose of protein and omega 3s. It might not be a great zinc-rich food, but can help you add to your daily intake to meet your zinc requirement. A 100gm serving can deliver 0.64mg of zinc.
Dark Chocolate:
Dark chocolate is one of the sweetest food sources that contain lots of calories and zinc. They contain a bunch of antioxidants than the ordinary milk chocolate. A 100gm serving can deliver 9.6mg of zinc.
Brown Rice:
Brown rice has lower levels of glycemic index, magnesium, potassium, selenium, and fewer carbs. It contains a good dose of zinc as well. A 100gm serving can deliver 2.02mg of zinc.
Chickpeas:
Chickpeas contain a healthy dose of protein and fiber. It is an excellent vegan source that contains good amounts of zinc. It contains good amounts of minerals and vitamins and has fewer calories. A 100gm serving can deliver 3.43mg of zinc.
Shrimp:
It is a great food that contains healthy doses of zinc. It has high-quality protein and good amounts of antioxidants. Usually, fruits and veggies have greater doses of antioxidants, but shrimp has a good dose of antioxidants that help combat inflammation. A 100gm serving can deliver 1.34mg of zinc.
Oysters:
The dose of zinc present in oysters varies, but a 100gm serving can meet your daily zinc requirement. Instead of taking zinc supplements you can get zinc doses from the natural sources. A 100 gm serving of oysters provides more amounts of zinc. However, the excess quantity of zinc can be expelled from the body. A 100gm serving can deliver 16-182mg of zinc.
Lima Beans:
Lima beans contain pretty doses of zinc. They are low in calories and contain folate, iron, fiber, protein, and magnesium. A 100gm serving can deliver 2.83mg of zinc.
Egg-Yolks:
Egg yolks are an excellent source of zinc. The white portion of the egg doesn’t contain more zinc levels. So, if you are having zinc deficiency you need to try egg yolks. It also contains vitamin A, K, D, E, lots of minerals, and fats. A 100gm serving can deliver 4.93mg of zinc.
Lobster:
Lobsters are often loaded with a high dose of zinc and fewer calories when cooked along with clarified butter. A 100gm serving can deliver 7.27mg of zinc.
Garlic:
Garlic has good amounts of zinc and several health benefits. It is not a great source of zinc, but at the end of the day it can be added to your daily zinc requirement. A 100gm serving can deliver 1.16mg of zinc.
