22 Foods That Are Rich Sources Of Zinc

 We know that getting enough vitamins in our diet is important, and the same goes for minerals.                                                 

One mineral in particular that deserves the spotlight is zinc. Did you 

know that after iron, zinc is the most abundant mineral in the body? It's needed for a ton 

of important processes, like maintaining your immune system and allowing your body to heal.

You need zinc everyday but in small quantities.

The good news is that you don’t have to rely on supplements, there are foods that 

can help. And in today’s Article , we will tell you what they are. From shellfish, oats, black beans, broccoli to swiss cheese and more, watch till the end to learn about all of them.

1) Eggs: Eggs contain a small amount of zinc that helps you fulfil your daily target. They 

are a rich source of choline too which people rarely get enough of. A deficiency of choline may lead to fat and cholesterol buildup. It also gives you a healthy nervous system.

What’s your favourite way to eat eggs? Is it boiled? Scrambled? Tell us quickly down 

below in the comments section!

2) Shellfish: Shellfish are low calorie and rich in zinc. Oysters have the most zinc compared 

to any other food. Other shellfish like crab, shrimp, lobster and mussels contain less zinc than oysters but are still good sources. They’re packed with Vitamin B12, vital for your nervous system, metabolism, and healthy blood cells. 50 grams of oysters contains about 9 milligrams of zinc.

3) Cashews: Cashews are the most popular nuts of all. They are packed with zinc, copper, 

Vitamin K, Vitamin A and folate. These nuts are a great source of mono and polyunsaturated fatty acids that can reduce fat and cholesterol build-up in the heart. Eating them regularly also keeps your blood pressure in check. 28 grams of cashew contains 1.6 mg of zinc.

4) Pumpkin Seeds: Pumpkin seeds aren't just for fall. They make a great snack, salad topping, 

or addition to your trail mix any time of the year. Plus, just one ounce of pumpkin seeds gets you almost 40 percent of your daily zinc.

5) Chicken: 3 ounces of chicken contains about 3 milligrams of zinc. Being rich in protein,

it helps build more muscle. Chicken is also a good source of Vitamin B6, necessary for estrogen metabolism and normal brain function. The meal possibilities are practically endless with chicken. For a light, healthy meal, try chicken salad made with yogurt.

6) Oats: Oats, a classic breakfast staple. One of the reasons it’s a star is because it’s 

so nutrient-dense. Loaded with fiber, beta-glucan, Vitamin B6 and folates, oats regulate cholesterol levels and promote good bacteria in the gut. Another reason to add oats is the zinc you’ll get. Half a bowl contains 1 milligram of zinc.

7) Grass Fed Ground Beef: Ground beef is a great source of zinc, with just a four-ounce serving 

clocking in at over half of your daily need. It is also rich in protein and B-vitamins, making it a great option to have a few times a week.

8)Chickpeas: Chickpeas are arguably one of the most versatile foods. From hummus to chickpea 

pasta and so much more, they are in every plant-based eaters kitchen. With about 2 milligrams of zinc per 100-gram serving, it's a smart choice to get your daily zinc.

9) Milk: Whether you enjoy it on cereal, in smoothies, or straight from the glass, milk is one way 

to pack in a lot of nutrients, like calcium and vitamin D. And yes, it contains zinc—specifically, about 1 milligram per cup.

10) Almonds: While they may not be as good a source of zinc as cashews, almonds almost have a 

full milligram in a one-ounce serving. Try adding them into your favorite snack or trail mix, slice them on top of salads, or you can try almond butter or almond flour in your recipes.

11) Fortified Breakfast Cereal: Cereal contains about 4 milligrams of zinc in a full cup.

But always look for a cereal brand that also has a good helping of vitamin D and iron.A study found that most women eat just 13 milligrams of iron a day, which is 5 milligrams short of the advised amount. By pouring on a low-fat cup of milk you’ll up your zinc by another milligram. Add some vitamin C-rich strawberries to help your body absorb the cereal’s iron.

12) Pork Chops: Low in fat and high in protein, pork chops contain choline, an essential nutrient 

that may improve long-term memory. As for zinc, around 3 ounces has 3 milligrams. Baked, slow-cooked, grilled, roasted, or pan-seared—pork can be a nice alternative to chicken.

13) Watermelon Seeds: While you hurry to bite into the juicy watermelon, don't throw away 

its seeds, they’re a good source of zinc. They also contain other micronutrients like potassium and copper. Try eating about a half teaspoon of watermelon seeds 2-3 times a week. You can wash the flesh off, sun-dry them and eat as a snack or you can also grind them and add to your meals. Watermelon seeds are great for immunity, heart health and blood sugar levels.

14) Whole Grains: Whole grains offer a myriad of health benefits. Packed with fiber, vitamins, 

minerals, and - you guessed it - zinc. 1 cup of raw oats has about 27 percent of the daily value of zinc, while the same amount of cooked brown rice has 13 percent. And a slice of whole-wheat bread contains 5. Another whole grain packed with zinc is quinoa which is also very healthy for you.

15) Black Beans: Black Beans are an excellent plant-based source of zinc. Just toss a cup 

of them cooked on top of that salad and you'll get 2 milligrams of zinc, or 25 percent of your daily need. These beans are also high in iron, phosphorus, calcium, and magnesium.

They support overall health and are especially important for bone health.

16) Greek Yogurt: Greek yogurt has so many stellar health benefits, and here's yet another one. 

A seven-ounce container of plain, low-fat Greek yogurt packs 1.5 milligrams of zinc, which is 19 percent of what you need daily. It’s also rich in digestion boosting probiotics.

17) Mushroom And Kale: Did you know that nutritious vegetables like mushrooms, spinach, broccoli, 

kale, and garlic contain zinc, as well as other vitamins and minerals? One cup of sliced raw mushrooms contains about 3 percent of the daily value of zinc. Kale offers roughly the same amount in 1 cooked cup.

18) Dark Chocolate: What a sweet surprise! Yet another exciting fact about dark chocolate 

is that it’s a source of zinc. And the darker, the better. Generally, 60 to 69 percent cacao has nearly 7 percent of the recommended daily value per ounce, while 70 to 85 percent contains about 8.

That’s not all though. Dark chocolate may have some vascular benefits, like lowering 

blood pressure and improving blood flow. This is due to its flavanol content. While dark chocolate may be your favorite source of zinc, remember not to overdo it. To keep calories and sugar in check, stick to no more than 1 ounce per day.

Being rich in zinc is not the only thing that dark chocolate has going for it. Learn more 

about the benefits of dark chocolate by watching “Eating Dark Chocolate Does This To Your Body”

Now back to foods that are rich sources of zinc.

19) Broccoli: Each half-cup of cooked broccoli contains about .25 milligrams of zinc. This 

amount may be low compared to other foods, but broccoli contains one of the highest amounts of zinc per calorie of any vegetable. So while it’s not going to get you to your recommended daily amount itself, it can certainly play a supporting role.

20) Red Meat: Animal-based foods are one of the best sources of zinc and red meat tops the 

chart. It is also packed with vitamin B12, which is not found in plant-based food products.However, it is also loaded with cholesterol and fat. So eating too much of it can be dangerous for your heart.

21)Swiss Cheese: With only 55 mg of sodium, Swiss has less salt than many other cheeses. It’s 

also low in calories—but still high in calcium and protein. 1 ounce of it contains 1 milligram of zinc. Add a boost of flavor to an avocado, lettuce, and tomato sandwich.                                                                                                                                                                      22) Kidney Beans: ½ cup of kidney beans contains about 1 milligram of zinc. They’re also loaded with both soluble and insoluble fiber, so they pull double-duty to keep your digestion running smoothly. And their combo of protein and fiber helps prevent blood sugar spikes.

While these zinc rich foods are good for you, there are other minerals and vitamins that

you should eat regularly as well. 

Which zinc rich foods do you eat regularly? Let us know in the comments section below!                                                                                                                                                                                   Thanks For Reading.