7 Foods Rich in Zinc You Need to Add to Your Diet

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Zinc plays a vital role in facilitating various functions in the body. Here are the foods you should add to your diet to make sure you get enough zinc.


Beans and legumes are an excellent source of zinc

Zinc is a mineral that our body needs to perform various important functions. It is important to incorporate zinc into our diet because our body cannot produce or store it on its own. Let’s understand the different bodily functions that zinc helps us with:

  • Synthesize DNA
  • Influences enzyme functions
  • Influences our genetic expression
  • Synthetic protein
  • Accelerate wound healing
  • Improves immunity functions
  • Promotes growth and development

As discussed above, zinc cannot be stored or produced by the body, so we must consume the necessary amount of zinc through various animal and plant foods. Here are some foods that are an excellent source of zinc:

1. Nuts

Nuts are an excellent source of zinc as well as other nutrients that the body may need. Nuts such as peanuts, cashews and almonds are an excellent source of zinc. These foods also provide various other nutrients such as healthy fats, vitamins, fiber, etc. Among the various nuts, cashews contain the highest amount of zinc. So, if you want to increase your zinc intake, choose cashews over other nuts.

2. Dairy products

Dairy products are an excellent source of zinc for vegetarians. Some of the healthiest, zinc-rich dairy products are milk, cheese, and yogurt. Additionally, dairy products have high levels of bioavailable zinc, which further enhances the absorption of zinc in the body.

2 eggs

Eggs are another excellent source of zinc and other nutrients such as protein, vitamins, minerals, selenium, etc. In fact, eating eggs daily can help you meet your body’s daily zinc needs.

3. Dark Chocolate

Dark chocolate also contains high amounts of zinc. Besides that, it is also a great source of antioxidants, iron, magnesium, etc. It also helps improve brain function and lower blood pressure, among various other health benefits.

4. Legumes

Legumes are an excellent source of zinc as well as protein for people on a plant-based diet. Legumes such as chickpeas, lentils and beans are also very versatile in cooking. Apart from zinc and protein, legumes are also rich in fiber, vitamins and other nutrients.

5. Meat

Meat is one of the best sources of zinc. Meats are high in zinc among various other nutrients and minerals, such as protein, iron, creatine, vitamin B, etc. Some of the zinc-rich meats are lamb and pork. However, avoid consuming highly processed meats as they have lower nutritional value.

6. Oats

Oats are another great source of zinc and have various other nutritional benefits. Oats are an excellent source of protein and fiber. They also help you stay full longer with their high fiber content. Oats also have various health benefits such as reducing the risk of disease, providing antioxidants, lowering blood sugar levels, etc.

7. Seeds

Seeds are another great way to add a little more nutrition to your diet. They are readily available and can be added to many foods without altering the taste. Seeds such as pumpkin seeds and hemp seeds contain high amounts of zinc and other nutrients.

In conclusion, you must take conscious measures to consume the necessary amount of zinc that the body needs. Getting regular body exams can help you navigate whether you’re getting enough zinc. In addition to eating these zinc-rich foods, you can also add supplements to your daily diet in case you need them.

Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.



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