Cashews, in particular, are rich in this mineral with 100 grams serving providing 5.6 mg or 37% DV of zinc. These include soybeans, lima beans and peas. Lentils are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day. Zinc Oxide Benefits for Protecting Your Skin from the Sun + More! Pumpkin Seeds. Given below is the list of foods which are the best sources of zinc. Deficiency of zinc can lead to diarrhoea, impotency, stunted growth, loss of appetite, hair loss, eye and skin lesions, and impaired immunity. Compare Zinc rich food. Food rich in zinc include eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains. These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body. You can have it grilled, or simply braised in your favorite gravy. Wondering which nuts are high in zinc? Hemp Seeds. Detox Your Liver: Try My 6-Step Liver Cleanse, Burdock Root Detoxes Blood, Lymph System and Skin, Apple Cider Vinegar Benefits and Uses (30! It functions as an antioxidant and anti-inflammatory agent to keep you protected from mild to severe health conditions like the common cold, diarrhea, and age-related diseases.The recommended daily intake of zinc for men and women is 11 … It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even more. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. This post is dedicated to zinc-rich foods … 100 grams of cocoa powder provides 6.8 mg or 45% DV of zinc. The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day: Lamb is a rich source of many vitamins minerals. This is also one of the best zinc food sources that people should not ignore! Animal foods are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood. If you’re looking for fruits that contain zinc, reach for an avocado. The meats that have the highest concentration of zinc include beef, lamb, pork, chicken and turkey. You can make it a part of your diet by sprinkling some toasted wheat germ on your salad. One mineral that often misses our attention is zinc. He or she can determine how much zinc you need for optimal health. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving. It is one of the best foods that are rich in zinc. 100 grams of beef can provide you with 4.18 milligrams of Zn. In fact, many common vegan foods are rich in zinc, and the daily recommended intake of zinc of 8-12mg can be easily achieved. Note that the numbers in parentheses (1, 2, etc.) Best foods rich in zinc: Zinc is an essential mineral for good health. Cashews are rich in unsaturated fatty acids and high in protein. This is due to the absence of compounds that inhibit zinc absorption in animal foods and the presence of sulfur-containing amino acids that improve zinc absorption, like cysteine and methionine. Kidney beans are the plant based source of zinc, which is a good option for vegetarian people. However, the inhibitory effects of phytic acid on the absorption of zinc can be minimized with methods like soaking, heating, sprouting, fermenting and leavening. Spinach is one of the most nutrient-dense foods in existence. If you don’t like spinach, you can replace it with mushroom to get the same amount of zinc. A cup of blackberries contain about 0.8 mg while raspberries and loganberries each contain 0.5 mg of zinc. Wheat germ is also an excellent source of zinc with a 100 gram serving providing 17 mg of zinc,... 3. Add foods like hummus, edamame, and black beans to … A cup of corn provides 0.7 mg while potatoes and pumpkin provide 0.6 mg of zinc. These popular Middle Eastern seeds are a good source of zinc, providing 10 mg of this mineral in a 100 grams serving. Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities and reduce inflammation. A cup serving of cooked white mushrooms provides 1.4 mg or 9% DV of zinc. The good news is that if people consume enough foods high in zinc, like the top ten sources listed below, they can prevent inadequate zinc levels and reap the benefits of this essential mineral. Yogurt, in addition to zinc, is also rich in calcium. 1.) The recommended daily amount of this mineral is 15 milligrams which is quite easy to obtain as zinc is present in a variety of foods. A cup serving of soybeans contains about 9 mg while the same amount of peas and lima beans contain 2 mg of zinc each. 2.1 Beef Meat. Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes. The complete list of popular food high in Zinc. Shellfish is not easily available. It occurs when you don’t have enough foods containing zinc in your diet, or you have trouble absorbing zinc from foods due to digestive disorders or very poor gut health. 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