FOODS RICH IN ZINC - 8 Foods That Are High in Zinc
Do you know our bodies are in dire need of zinc and yet don't amass it?
Zinc is an essential nutrient that helps our body perform various functions like healing
wounds, boosting immunity, synthesizing crucial bodily proteins, and much more.
Ahead, we will be sharing some foods that will help you get your regular Zinc dose effectively.
In today’s video, we will show you 8 foods that are high in zinc.
#1. Meat. An excellent yet savory source of zinc is
meat, especially red meat. Usually, red meat is well thought-out to be
the source that has plenty of zinc in it. But other kinds of meat can also have sufficient
zinc. About 100 grams or 3.5 ounce of raw meat has
about 4.9 mg of zinc. This amount also contains 180 calories, among
which 20 grams is protein, and 10 grams is fat.
Meat also provides us with other vital nutrients such as B vitamins, creatine, and iron.
It is essential to fulfilling your zinc requirement, but one also has to consider the health issues
that overeating meat will create. Researches have linked eating a substantial
amount of red meat with heart diseases and cancers. But there is nothing to be worried
about as long as you have control over meat consumption.
Try adding fruits, vegetables, and fibers in your diet alongside meat to ward off the
health issues due to excessive meat intake. Do you find this video interesting? Please
don't forget to subscribe to my channel. Hit the Like button and ring the notification
bell if you want to see more content like this.
#2. Legumes. Food groups that are most affected by less
meat consumption are vegans and vegetarians. For them, legumes are the best and operative
choice to fulfill the zinc requirement. Members of legumes family-like chickpeas,
lentils, beans are excellent sources of zinc. If you are a vegan, you can relish zinc benefits
through meals like hummus, edamame, and black beans.
Legumes are o low calories, have a high concentration of protein, minerals, vitamins, and fibers.
100 grams of lentils will give you 12% zinc. One-quarter cup of hummus has 8.2 % zinc,
which is the daily recommended amount of this essential nutrient. If you want to add more
zinc to your diet, you can try canned chickpeas as they contain 19% o zinc. Lentils have 11%
zinc, and edamame contains 20% zinc as well. Another fact about legumes is that you can
add them easily to salads, soups, and stew, easy.
Legumes have fomented levels of minerals. Some research has shown that the legumes possess
phytates, which are antinutrients and prevent the body from zinc absorption. This indicates
that legumes might not be a substantial zinc source for vegans. But more research is needed.
#3. Nuts. We know how many essential nutrients and vitamins
do nuts possess, right? If you are deficient in iron, nuts will come to help. Whether you
lack in some minerals or vitamins, your nutritionist will suggest you eat nuts.
The same is the case with zinc deficiency. All praise goes to nuts because they have
tremendous amounts of nutrients, fats, fibers, and minerals essential for our bodies.
Pine nuts, peanuts, cashews, and almonds are the most eaten and flavored nuts. Not only
does it satisfy one's taste buds, but it also boosts the zinc intake.
An ounce of cashew has about 15% zinc. Impressive, right?
Nuts are also the most expedient snack one can ever ask for. They are also associated
with lessening risk factors for various diseases like cancer, diabetes, and heart stroke.
A new wave of study has revealed that people who eat nuts live longer compared to those
who don’t. Why wait then? Start cracking your favorite
nuts without a moment of delay.
#4. Whole Grains. Quinoa, oats, rice are important whole grains
that contain a considerable amount of zinc in them.
Research shows that grains also contain phytates, just like legumes, which inhibit the body's
zinc absorption by binding to zinc. Refined versions of zinc have fewer phytates
than the refined ones. Despite this fact, whole grains are best for
maintaining optimal health. They also prove to be the best source of various nutrients
like B vitamins, fiber, magnesium, phosphorus, zinc, manganese, and selenium.
Many studies have suggested that consumption of whole-grain improves the quality of life
and ensures longevity. Whole grains also reduce the risk of obesity,
heart diseases, and diabetes.
#5. Seeds. Another authentic and delish zinc food is
seeds. You are doing yourself a favor already if you have roots in your diet plan. But if
not, you should be adding it as soon as possible because of the attractive benefits it possesses.
Seeds have an extensive amount of zinc in them. But not all the bases have it.
For instance, 30 grams of hemp seeds will contain about 31% of daily recommended zinc
intake for both men and women. Squash, sesame, and pumpkin seeds have a considerable
amount of zinc as well. They also have healthy fats, vitamins, minerals,
and dietary fibers, making them an excellent diet choice.
Studies have revealed that adding them to your diet will give you some excellent health
benefits such as less cholesterol and blood pressure levels in the body.
Another fact about seeds is that you can add them to your diet easily. Like you enjoy them
by adding in salads, stews, soup, smoothies, or yogurt.
The choice is all yours.
#6. Shell Fish. Another healthy, low-calorie, and beneficial
source of zinc is shellfish. Few of us don't know about the shellfish and
haven't tried it yet. But I bet you after readings its benefits, you will get yourself
one. Oysters, a kind of shellfish, have relatively
higher amounts of zinc. For instance, 6 medium-sized oysters contain about 33 mg of zinc.
Other Shellfish types possess a lower level of zinc as compared to oysters.
Alaskan crabs, for example, have about 8 mg of zinc every 100 grams.
Other shellfish types like shrimps and mussels are good sources as well. Because both contain
about 14.5% zinc. Shellfish are often half cooked for the sake
of their tastes. But if you are expecting, ensure to cook it thoroughly to avoid digestion
issues like food poisoning.
#7. Milk. We are well familiar with the influence of
milk and other dairy products in our life. But do you know that milk and other dairy
resources, apart from calcium, are rich in zin as well?
Milk, cheese, and yogurt are not only appetizing but also have a high nutritional profile.
A single cup of milk posses about 9.5% zinc. On the other hand, a cup of plain yogurt will
help you get about 25% zinc. There are several ways whereby you can enjoy
dairy products. You can add it to cereals, oatmeal, and or smoothies.
Another way to enjoy yogurt is to add fruits to it.
Don't need to worry if you are a vegan and can't enjoy this natural product's benefit.
You can add almond milk, hemp milk, coconut milk, or soy milk to regularly get ample zinc.
#8. Dark Chocolate. The sweet yet electrifying fact about dark
chocolate is that it has a fair amount of zinc. The darker the chocolate is, the more
zinc it has. Dark chocolates are very beneficial and healthy
for our health. They lower the blood pressure and improve blood flow in the body. This is
because of the presence of flavonol content in it.
Eat no more than 1 oz each day to keep your sugar and calories in check.
Zinc is an indispensable nutrient that our bodies need to function correctly.
Don't stick to a single zinc enriched diet. Instead, alter the diet with varied foods
rich in zinc to get the most of this vital nutrient.
Add these foods to your diet to improve the quality of life.
Did you find this video helpful or informative? Let us know in the comment section below.
Make sure to subscribe so you don’t miss out on my future videos.
Don’t forget to like and share. Stay Healthy.