10 Best Foods That Are High in Zinc Zinc is an essential mineral that keeps your body healthy. Eating a balanced diet that has good zinc sources will help fulfill your daily zinc requirement. In this video, we share the ten foods that are rich in the mineral zinc.
Let's get started. 1. Meat One hundred grams of raw minced beef fulfills 44% of your daily zinc requirement.
Red meat contains the highest concentrations of zinc, but other meats are also excellent zinc sources. What's more, meat is also rich in protein, B vitamins, and iron. Bear in mind that overeating red meat can increase the risk of certain cancers and heart disease.
However, if you eat red meat as a part of a balanced diet, you do not need to worry about this. 2. Shellfish Shellfish are a great low-calorie zinc source.
The best shellfish in terms of zinc content is Oysters. Three medium-sized oysters provide nearly double your daily zinc requirement. Other shellfish, such as mussels and shrimp, are also good zinc sources.
If you are pregnant, you should only consume fully cooked shellfish to prevent food poisoning. 3. Legumes All legumes are good sources of zinc.
One hundred grams of cooked lentils contain about 12% of the amount of zinc you need daily. However, plant sources of zinc contain chemicals called 'phytates,' which prevent zinc and other mineral's absorption in your gut. Soaking or sprouting can help in the absorption of minerals.
Legumes are an essential source of zinc for people on vegetarian diets. 4. Seeds Some seeds are excellent sources of zinc.
For example, 30 grams of hemp seeds fulfill more than 30% of the daily zinc requirement. Sesame, squash, and pumpkin seeds are also great sources of zinc. You can add seeds to your diet in many ways.
Try adding seeds to your soups or salads to boost your zinc intake. 5. Nuts Almonds, pine nuts, peanuts, and cashews are all great zinc sources.
Cashews, in particular, are high in zinc. A single 1-ounce serving fulfills 15% of your daily zinc requirement. What's more, nuts are also high in many other nutrients, such as healthy fats and fiber.
6. Dairy Milk and cheese are the best dairy sources of zinc. Dairy sources are essential because your gut quickly absorbs zinc in dairy.
Moreover, consuming dairy will help you get strong bones because dairy is rich in calcium, vitamin D, and protein. 7. Eggs Eggs also contain some amount of zinc.
Eating one large egg will provide 5% of your daily zinc requirement. Eggs also prove proteins, healthy fats, and some vitamins and minerals. 8.
Whole Grains Wheat, rice, and quinoa are all examples of whole grains containing zinc. However, like other plant sources, they contain phytates which hinder zinc absorption in your gut. Whole grains are also rich in other essential nutrients, such as fiber, B vitamins, and minerals.
9. Certain Vegetables A few of the vegetables contain small amounts of zinc. These include potatoes and green beans.
10. Dark Chocolate Dark chocolate is a good source of zinc. Eating a 100-gram bar will fulfill 30% of your zinc requirement.
However, bear in mind that dark chocolate contains many calories, so you should only consume moderate amounts. With that, we conclude our list of the ten best foods to fulfill your zinc requirement. If you are concerned that you might have a zinc deficiency, you should consult your physician.
Your physician will be able to prescribe you zinc supplements. If you liked this video, don't forget to like, share, and subscribe!
