10 Foods High in Zinc for Overall Good Health
Zinc plays an important role within your body in protecting against oxidative damage, makes DNA, aids in wound healing and even helps with the formation of hemoglobin. Zinc deficiency can lead to hair loss, diarrhea, poor vision, frequent colds and leaky gut. It’s crucial for you to remember the fact that this really is cumulative during the day, so you shouldn’t try to meet that requirement in a single sitting or with one food. The list of foods that is presented below will help you to give you a solid idea of the best way to incorporate various foods into your daily diet that will help you satisfy your Zinc needs.
Spinach. This vegetable is not the food with a large content of Zinc, but it contains its own considering that it’s a plant source of Zinc. You can use Spinach as the base in your healthy salad. That is a great way to start getting more Zinc into your daily diet, especially when you combine that salad along with other foods that contain Zinc. 100 grams Spinach (raw) contain 0.53 mg Zinc or 6% of daily value and 23 calories(1).
Kidney Beans. Kidney beans are a fantastic non-meat supply of Zinc, which is very good news for vegans and vegetarians that are looking to get their Zinc needs. Kidney Beans are actually beneficial in keeping healthy blood glucose levels, can provide you with energy and also can keep you satisfied for a long time. They can be added to any meal to boost fiber intake and to add additional protein. 100 grams Kidney Beans (raw) contain 2.79 mg Zinc or 29% of daily value and 333 calories(2).
Oysters. They are really full with Zinc but also with many other nutrients for your overall health. For instance, they contain a dose of protein and heart-healthy omega-3 fatty acids, they are also loaded with high amount of Iron which is important mineral necessary to transport oxygen all over the body. However, oysters are probably the best sources of Zinc that you can eat. They are delicious raw, broiled or in seafood chowder, but eat them carefully they can be a common reason for food poisoning. 6 raw Oysters contain 32 mg Zinc or 400% of your recommended daily amount.
Flax Seeds. They have much more of attention on account of their omega-3 and fiber content, but yet Flax Seeds are also a good source of Zinc. Keep in mind that this seeds can be used as part of a Zinc-conscious eating plan to get your daily recommended intake. They can be added as an ingredient in any kind of smoothies or soups and can be sprinkled on anything for added nutrition. 100 grams Flax Seeds contain 4.34 mg Zinc or 46% of daily intake and 534 calories(3).
Pumpkin Seeds. Excellent food to reach your daily needs of Zinc but not just that, Pumpkin Seeds will provide various other benefits to the body such as helping you sleep better overnight, providing you with an amount of omega-3s and even keeping your blood sugar levels in good form. They are also suggested as an anti-inflammatory food considered by some promising research. 100 grams Pumpkin Seeds contain 7.64 mg Zinc or 80% of daily value and 574 calories(4).
Dark Chocolate. If you need some reason to eat chocolate, here is one. You will obtain a lot of Zinc in Dark Chocolate, but not surprisingly, it’s additionally very rich in calories so take care to not overdo it. Also, there are antioxidants in Dark Chocolate. 100 grams Dark Chocolate (with 70-85% cacao) contain 3.31 mg Zinc or 35% of daily value and 647.33 calories(5).
Brown Rice. As a good substitute for White Rice, Brown Rice contain more Potassium, Magnesium, Selenium, lower Glycemic Index score and fewer Carbohydrates. When we talk about Zinc Brown Rice is a pretty good source of it. That is the reason why it makes a great side dish to many meals and is incorporated into thousands of recipes in place of white rice. 100 grams Brown Rice (raw) contain 2.02 mg Zinc or 21% of daily value and 370 calories(6).
Peas. This veggie is with excellent taste and at the same time can provide you with a wide range of benefits such as providing energy, helping with anti-aging, and helping to regulate blood glucose levels. Peas is not too rich in Zinc content but can serve as a top contributor along with other foods that contain from this important mineral. 100 grams Peas (green, raw) contain 1.24 mg Zink or 13% of daily value and 81 calories(7).
Cashews. In some cases, Cashews are avoided because they are high in fat. But nonetheless, the vast majority of their fat amount is monounsaturated, a healthy fat. Despite this, these healthy nuts are loaded with many important minerals and between those is Zinc. Cashews are an excellent snack that can be used to tide you over between meals or can be used in many recipes to enhance flavor and etc. 100 grams Cashews (raw) contain 5.78 mg Zinc or 61% of daily value and 553 calories(8).
Chickpeas. Chickpea is used widely in vegetarian cuisine because of its numerous healthy properties. Zinc is just one of those healthy attributes that are contained in Chickpeas. Keeping your calories down while eating them also get some extra fiber and protein. 100 grams Chickpeas (mature seeds, cooked no salt) contain 1.53 mg Zinc or 16% of daily value and 164 calories(9).