Zinc rich foods contain one of the most important minerals that your body needs for proper development.
Without question, zinc rich foods are essential for health. The mineral Zinc is involved in processes that improve your sense of smell, immune system, healthy hormone levels, stimulating enzyme production of over 100 enzymes, and creating DNA. Among these helpful functions Zinc also enables cells in your body to communicate by functioning as a neurotransmitter.
If your body is deficient in zinc, it can lead to decreased growth, cause diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and lower and inefficient immunity. But on the other side having too much zinc can cause nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term. In general, if you are diagnosed with zinc deficiency, you need to increase your zinc intake by using supplements or zinc rich foods. Keep in mind that animal foods contain more zinc than plant food sources.
Here are the 7 the best zinc rich foods for you:
Spinach is not the food with the most Zinc in it, but it’s a good one because of the fact that it is a cheap source. Add to this the vitamins and minerals like Iron, as well as fiber that are contained in spinach – you have a reason to consume it daily. Serving Size (100 grams), Zinc (0.53 milligrams), 23 calories.
If you aim to increase your zinc levels fast, you should consume more beef. Beef contains more Zinc than any other food. And who doesn’t love a nice, juicy beef steak? (Sorry, vegans). Serving Size (100 grams), Zinc (4.18 milligrams), 254 calories.
Besides a very good amount of Zinc, shrimp are also known for high quality protein, and being low in calories. Shrimp have a significant level of antioxidants in them, which can help those suffering from an inflammatory condition. Serving Size (100 grams), Zinc (1.34 milligrams), 85 calories.
4. Kidney beans
Another plant-based source that has high levels of Zinc in it. Kidney beans are great for maintaining healthy blood pressure and help to keep you full throughout the day. On top of this they are excellent source of protein and fiber. Serving Size (100 grams), Zinc (2.79 milligrams), 127 calories.
5. Flax Seeds
It seems flax seeds are receiving the spotlight these days mainly because their abundance of omega-3, fiber, but they are a zinc rich food as well. This is not the type of food you can eat all day long, but more to be sprinkled on other foods or a side dish with meals. Use it in soups, yogurt or smoothies. Serving Size (100 grams), Zinc (5 milligrams), 534 calories.
6. Pumpkin Seeds
Most people are definitely not eating enough pumpkin seeds. This world-known snack is actually preparing your body with healthy nutrition all year round. You can eat them raw or roast them in the oven and even add seasoning. Pumpkin Seeds have incredible amount of Zinc in them, omega 3-s which can do wonders for your sleep quality. Serving Size (100 grams), Zinc (7.81 milligrams), 559 calories.
Although we cannot calculate the exact amount of Zinc in Oysters, you would struggle to overeat them. Very low in calories and excellent for your immune system. Serving Size (100 grams), Zinc (16-182 milligrams), 199 calories.
This article first appeared on GYMNASIUMPOST.com on 22nd June, 2020.