Top 10 Zinc-Rich Foods for a Healthy Daily Diet
Zinc is considered one of the essential elements and minerals for the body"s health, as it is utilized by more than 300 enzymes in the body and is involved in many vital processes.
It also plays a significant role in cell division, making it essential for renewing all body cells and maintaining the health of systems such as the nervous system, the immune system, and others. However, the body cannot store zinc internally, so daily requirements must be met through a variety of healthy foods.
Here, we will discuss the top 10 zinc-rich foods that should be included in the daily diet.
Meat
Meat of various types is considered one of the most important sources of zinc, which provides the body with most of its daily needs. It is known that men need 11 mg of zinc daily, while women require a smaller amount of 8 mg daily.
This amount increases during pregnancy to 11 mg or 12 mg during breastfeeding.
Zinc content in meat
Each 100-gram serving of beef contains 4.8 mg of zinc, which is equivalent to 44% of the daily requirement. Additionally, it contains a large amount of other essential nutrients, such as proteins, fats, iron, and creatine; therefore, red meat like beef or lamb should be incorporated into the diet.
Oysters
There are various types of oysters, differing in the amount of zinc they contain. However, they are generally among the most important sources of zinc. This also largely applies to other fish products rich in omega-3, zinc, and other essential minerals for the body. Besides being rich in minerals, they are also low in calories, making them a suitable option for those following dietary regimens.
Zinc Content in Oysters
- Oysters: Six oysters contain about 32 mg of zinc, which is equivalent to 291% of daily requirements.
- Alaskan Crab: Contains smaller amounts of zinc but is still a rich source. 100 grams provide 7.6 mg, equivalent to 69% of daily requirements.
- Shrimp and Mussels: Also considered good sources of zinc, with 100 grams providing an amount equivalent to 14% of daily requirements.
Legumes
Legumes vary in their zinc and other mineral content but are one of the important sources of zinc. Therefore, they can be relied upon by followers of the vegetarian diet or as a supplement to other zinc sources. However, legumes contain substances called phytates that reduce nutrient absorption, so zinc from animal sources is better and more quickly absorbed.
Amount of Zinc in Legumes
- Lentils: Each 100 grams of cooked lentils contains 0.8 mg of zinc.
- Chickpeas: Each 100 grams of chickpeas contains up to 1.3 mg of zinc.
- Beans: Half a cup of beans contains 0.9 mg of zinc.
Seeds
Seeds are easy to add to various foods and are generally rich in essential nutrients, including zinc. They can be added to soups or baked goods to reap their benefits. The amount of zinc in seeds varies, making some better than others. Seeds also provide fiber, healthy fats, and other minerals.
Zinc Content in Seeds
- Hemp seeds: Among the best types of seeds in terms of zinc content, as 3 tablespoons contain 3 mg of zinc.
- Sesame seeds: One tablespoon contains 0.6 mg of zinc.
Nuts
Nuts are nutrient-rich foods with multiple benefits, containing a large number of nutrients, triglycerides, and minerals, including zinc and other nutrients. While nuts vary in their zinc content, they are generally among the top 10 zinc-rich foods.
Amount of Zinc in Nuts
- Cashews: One of the best sources of zinc; 28 grams provide 15% of the daily value for zinc.
- Roasted Almonds: 28 grams contain 0.9 mg of zinc.
Dairy Products
Dairy products are also among the best sources of zinc, minerals, and other proteins. Most of the zinc in dairy products is easily absorbed by the body. These foods also provide other essential nutrients necessary for bone health.
Amount of Zinc in Dairy Products
- Cheddar Cheese: 100 grams of cheddar cheese contain about 28% of the daily value, while one cup of full-fat milk contains about 9%.
- Cow’s Milk: One liter of cow’s milk contains approximately 3-4 mg of zinc.
Eggs
Eggs are also rich in zinc, along with other essential minerals and vitamins needed by the body. They contain significant amounts of calcium, proteins, and fats, as well as choline, a rare nutrient necessary for the body. Therefore, eggs are an important food to include in the daily diet.
Any preparation method can be used to reap their multiple benefits, as one egg contains about 5% of the daily zinc requirement.
Whole Grains
Whole grains are also rich in zinc, though they contain phytates that reduce zinc absorption. Nevertheless, they remain important and highly beneficial to the body due to their fiber, magnesium, iron, and other essential minerals. Consuming whole grains is associated with the reduction of several chronic diseases, including diabetes and obesity. Methods of preparing bread, such as making whole grain waffles, can be adopted to harness these benefits.
Vegetables
There is no doubt that vegetables are among the most important elements to include in the daily diet, as they contain reasonable amounts of zinc in addition to a wide range of essential vitamins and minerals.
Grilled vegetables can be eaten as a complement to other types of food such as zinc-rich meats. Regular consumption also reduces the risk of many chronic diseases, including diabetes and heart disease.
Amount of Zinc in Vegetables
- Potatoes: One potato contains 1 mg of zinc, which is equivalent to 9% of daily requirements.
- Green Beans: 100 grams of green beans contain a zinc amount equivalent to 3% of daily requirements.
- Turnip: Every 100 grams of turnip contains a zinc amount equivalent to 3% of daily requirements.
Dark Chocolate
Chocolate is a highly beneficial food item that contains large amounts of zinc and other minerals. However, it is high in calories, so dark chocolate is preferred. A 100-gram piece contains 3.3 mg of zinc.
Zinc is an essential mineral, and adequate consumption is important for maintaining good health. The best way to ensure you get enough is to follow a diverse diet containing good sources of zinc, such as meat, seafood, nuts, seeds, legumes, and dairy products.
These foods can be easy and delicious additions to your diet. If you wish to consume more zinc, you can talk to your healthcare provider about the possibility of taking a supplement.
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