Zinc is an important mineral that is needed for multiple functions in your body. Its work profile entails maintaining a strong immune system, good eyesight, and preventing blood clotting. Despite its importance, 30% of the world’s population faces a zinc deficiency.
Let’s walk you through foods that are rich in zinc:
Spinach is a good plant source for zinc. Besides, it is also packed with many other minerals and vitamins, which is probably why Popeye, the sailor man had it so often. A 100-gram serving of spinach contains 0.53 milligrams of zinc and 23 calories.
Shrimp is packed with a substantial amount of zinc alongside an excellent supply of proteins. At the same time, it is low in calories. Shrimps also have a good content of antioxidants. So, these are good for fighting inflammation as well as getting zinc in your body.
Fortified cereals such as bran, multigrain cereals, and whole grain are packed with a significant amount of zinc. Avoid cereals that have high markers of sugar because a high sugar content neutralizes the health benefits afforded by zinc.
Another excellent source of zinc is meat. In particular, red meat is a great source but you can also get zinc from pork, beef, and lamb. A 3.5 ounce or 100-gram serving of raw ground beef offers 4.8 mg of zinc. This is 43% of the RDA for men. This amount of meat also provides 20 grams of protein and 10 grams of fat with 176 calories. It also provides nutrients like B vitamins, iron, and creatine.
- Pumpkin seeds
Pumpkin seed oil and pumpkin seeds provide an ample supply of zinc. These are able to bring down the risk of breast cancer in post-menopausal women too. Plus, pumpkin seeds are excellent for your mental well-being and prostate health in men.
- Cocoa powder
Cocoa powder is packed with two flavonoids named catechins and epicatechin. These serve as antioxidants that curtail inflammation and prevent diseases. Because of these flavonoids in cocoa, you can lower your blood pressure and boost blood flow too.
- Kidney beans
Kidney beans are also a significant source of zinc. Since it is a non-meat zinc source, it is great for vegetarians and vegan. Moreover, kidney beans are useful for boosting your energy, maintaining healthy blood glucose levels, and making you feel full so that you don’t overeat.
The zinc content in oysters varies but you can get between 16-182 mg of zinc from a 100 gram serving of oysters.
Flaxseeds are credited for their high content of fiber and omega-3 fatty acids. However, it is an excellent source of the mineral zinc too. You don’t have to eat a mouth full of these seeds. Instead, you can simply sprinkle these on your food.
Nuts such as cashew nuts, pine nuts, and almonds boost your zinc intake. Besides, nuts are a good source of other vitamins minerals, good fats, as well as fibers. Specifically, cashews are applauded for their high zinc content. An ounce of cashews provides 14% of the RDA. Plus, nuts are linked with a slashed risk of some diseases such as diabetes, cancer, and heart diseases.
- Sesame seeds
Sesame seeds show a mineral-enriched composition. Of these, zinc is also present in these seeds. You can eat them raw or roasted. You can also have them ground into tahini butter. A 100-gram serving of sesame seeds offers 10 mg of zinc.
Mushrooms also show an excellent zinc count in their composition. A cup of cooked white mushrooms gives 1.3 mg of zinc. What’s more is that mushrooms are known for strengthening your immune system, reducing inflammation, enhancing brain power, and protecting your heart among other health benefits.