5 Foods High in Zinc

1. Beef

The first and the foremost zinc source is beef. Beef is also rich with proteins and vitamin B12 - which keeps body nerves and cells healthy. Eat grilled or braised, both are perfect. Moreover, beef also contains riboflavin, iron and choline. If are concerned to fats, go for lean beef which contains low fats plus high proteins.

Nutritional Information

  • 3 ounce beef contains 7 mg zinc
  • 100 grams cooked lean beef contains 12.3 mg zinc

2. Spinach

Spinach is also considered a good food to eat to avail zinc for your body. It is one of the healthiest foods since 2005 according to a food research. Besides zinc, it is also rich in vitamins and minerals which protect our body from risk of prostate cancer as well as cardiovascular diseases. Add spinach to your diet and increase your daily intake of zinc.

Nutritional Information

  • 100 grams spinach contains 0.8 mg zinc

3. Cashews

Cashew nut is another tasteful source of zinc. Eat it roasted or salted and get on an easy way to maintain your body zinc level. In addition to zinc, it is also rich in folate-a, vitamin B and K and healthy fats. It also fulfils iron needs of body for the day. Eat dry, salted or roasted or stir-fried.

Nutritional Information

  • 1 ounce dry roasted cashews contains 1.6 mg zinc
  • 100 grams cashew nuts contain 5.78 mg zinc

4. Chickpeas

Chickpeas are good source of zinc. Plus they are easily available everywhere and eaten in many ways. Eat them boiled, cooked or with salad. It also provides the body with proteins, fiber, and healthy fats. Eating chickpeas also improves blood sugar and helps lower bad cholesterols in the body.

Nutritional Information

  • 1/2 cup cooked chickpeas contain 1.3 mg zinc
  • 100 grams chickpeas contain 1.53 mg zinc

5. Almonds

Almonds are liked by everyone. It is a perfect low-calorie snack with decent amount of zinc. Almonds are full of magnesium, omega-3s, vitamin-E (protects eyes and boosts immunity in the body). It is also enriched with proteins. Eat a handful of almonds everyday as a snack in the mid-morning or afternoon later having lunch.

Nutritional Information

  • 1 ounce almonds contain 0.9 mg zinc
  • 100 grams almons contain 3.08 mg zinc

Zinc is one of the musts for our body. To maintain amount of zinc in our body, we must eat foods that are rich in zinc. This healthy mineral helps in many body functions. It helps heal wounds, promotes production of testosterone and also boosts the immune system of our body. Zinc protects the body from infections, inflammation and various other diseases.

Here is some worthy information about how much zinc to take everyday and the top 5 foods containing zinc mineral.

How Much Zinc Do You Need Daily?

Our body does not stores zinc therefore it should be taken daily but in a due amount. The daily dose of zinc recommended by health experts for women is 8 mg a day. The amount varies for pregnant women slightly. For the men, the recommended zinc amount is 11 mg (according to National Institute of Health). There are several zinc supplements available however you can choose to eat foods that contain zinc as they are natural and they contain more than just zinc.

Below are the 5 high zinc foods.

Tags: Food with High Zinc Contents Foods Having Zinc

By Farhan Javed  |   In Health and Fitness  |   1 Comments   |   20029 Views   |   16 Jan 2016
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Appreciate the recommendation. Let me try it out.

  • Deakin, Pernitsch
  • Feb 21, 2021

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