What are the rich sources of food?10 of the best foods that contain zinc

Did you know that getting enough zinc through a diet is directly related to improving immune system functions and faster wound healing? The benefits of zinc are not limited to these.

Some studies indicate that proper zinc absorption reduces the severity and duration of the common cold, improves thyroid function, reduces blood clotting, and reduces the destructive effects of aging on corneal degradation.

According to a study conducted in June 2015, it plays a major role in regulating heart rate and possibly fighting heart diseases caused by arrhythmias.

Zinc is a limited but essential mineral, as the body only needs a small amount to maintain its health (about 8 mg is sufficient for adult women and 11 mg is sufficient for adult men).

Although the body only needs a small amount of it, the strength of this mineral cannot be ignored. Here 10 foods rich in zinc We can count on you who can provide for your daily needs.


The two-shelled oyster is a rich source of zinc, with an average of about 5.3 mg of zinc per oyster. Oyster shell, although rich in protein, is low in calories and rich in vitamins and other minerals such as vitamin C, vitamin B12, iron, and selenium.

Try cooked oysters, shellfish tuna or shellfish food because it doesn’t matter how you serve them, it is important that you taste the delicious food that immensely strengthens your immune system. Of course, rumors indicate that oysters have other health benefits.

Lobster and lobster

Crab and lobster are excellent sources of zinc. Every 90 grams of crab, of course, Alaska King Crab, provides 43% (6.5 mg) and 23% (3.4 mg) of the recommended daily allowance for zinc.

Certain types of fish, such as sardines, salmon, flounder and sole, also contain zinc, but the amount of zinc is much lower than that of crabs and lobsters.

A variety of seafood is added to the heart’s healthy diet, and of course the zinc contained in it will make your heart beat faster!

Red meat and poultry

Beef and poultry contain not only protein, but also good sources of zinc. To get the most out of the nutrients, choose young beef with lean fats or use skinless chicken.

Only 90 grams of skinless roast chicken can provide people daily. Of course, eggs also contain zinc, and a large egg contains 4% (0.6 mg) of zinc.


To get the most zinc uptake and other benefits for legumes, add foods like cooked peas, chickpeas, lentils, green beans, and black beans to your meals. A quarter cup of cooked chickpeas contains 7% (1.1 mg) of zinc daily, while chickpeas and lentils contain 4% (0.6 mg), green beans and black beans 3% (0.5 mg) of zinc.

In general, legumes that are low in calories are rich in proteins, vitamins, minerals and fiber.


Did you know that nutritious vegetables like mushrooms, spinach, cabbage, broccoli and garlic contain zinc and also contain vitamins and vital minerals?

One cup of raw vegetables, such as mushrooms and cabbage, provides 2% (0.4 mg) of daily body needs. Adding these foods to your daily routine will save you a lot of zinc without consuming too many calories.

Nuts and nuts

Another great source of zinc, nuts and nuts, in addition to zinc, also give you a soul!

Chop 30 grams of roasted pumpkin seeds or cereals in salads, which contain 15% + (2.2 mg) and 12% (1.8 mg) of zinc daily. Or add a handful of cashew nuts, nuts, or peanuts to low-fat yogurt or oatmeal.

Did you try chia seeds? A tablespoon of these can provide 3% (0.5 mg) of zinc daily.

All cereals

The health benefits of whole grains are countless. Because it is rich in fiber, vitamins and minerals, and its price, zinc.

Just half a cup of cooked oatmeal provides more than 6% (0.9 mg) of what the body needs daily, while cooked brown rice provides 4% (0.5 mg) and a slice of wheat bread 3% (0.5 mg). Mg) of zinc. Another whole grain filled with zinc is quinoa.

Also read: Benefits of whole grains

Rich breakfast cereals

Breakfast cereals are rich in some vitamins and minerals such as zinc. In total, one serving provides 25% (3.8 mg) of zinc daily. Check the label on the back of the product to see how many nutrients your favorite breakfast cereal contains.

For best results, choose breakfast cereals that contain at least 5 grams of fiber and eat them with low-fat or skim milk and your favorite fruits.

Milk and dairy

Milk and yogurt, in addition to being rich in calcium, are extremely delicious and full of zinc. One cup of low-fat or skim milk provides 7% (1 mg) of zinc, while one cup of low-fat or fat-free milk provides 15% (2.2 mg) of zinc daily.

Add some low-fat milk to breakfast cereals, oatmeal or juice, add a little yogurt and sesame with honey and fresh fruits and serve.

Dark chocolate

What a sweet surprise! Another interesting fact about dark chocolate is that it is the source of zinc. Bitter, best: 60-69% cocoa contains 6% (0.9 mg) of zinc.

Bitter chocolate may be the most common source of zinc, but keep in mind that dark chocolate alone cannot meet the needs of your body, in addition to that you need to calculate the exact amount of sugar and calories and only one piece of chocolate per day. desire.

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