15 Foods Rich in Zinc to Include in Your Meals
Foods rich in zinc are essential for the proper functioning of the human organism. To eat a good amount of zinc in your meals, check out the explanations given by nutritionists Gabriella Werneck (CRN 14100560), Tatiane Passarini (CRN 3 31811), and vegan nutritionist Anna Thaís (CRN 36841) about the foods that are sources of this mineral.
Zinc is an important mineral that plays several biological roles in the body: catalytic, structural, and regulatory action. Here are 15 foods rich in zinc to include in your diet to ensure your body performs well:
1. Oysters: For those who like seafood, Gabriella said that oysters “offer a great amount of zinc”. According to her, regardless of the form of consumption (raw or cooked), these foods are rich in zinc and “are also a source of iron and calcium”.
2. Crab: crab is also rich not only in zinc but also “in selenium, protein and vitamin B12”, added Gabriella. In other words, another option of seafood that contains zinc.
3. Gambari: according to Gabriella, “the Gambari is a great source of zinc and also has potassium, magnesium and B complex”. Thus, fish can be a good snack for the week’s meals.
4. Oat flakes: it is a simple, practical food that goes with many meals. Gabriella mentioned that in “cereal, you can find a good amount of zinc. In addition, oats are also rich in protein, iron, B-complex, magnesium and fiber”.
5. Popcorn: “Another cereal that is part of foods rich in zinc is popcorn,” said nutritionist Gabriella. The food has other nutrients such as vitamins E, calcium, iron and vitamins of the B complex. It also helps “in the intestinal transit, in the control of blood glucose and satiety”, added the professional.
6. Almonds: This oilseed contains good amounts of zinc. Gabriella recommended its consumption, as “they also have good amounts of vitamin E, vitamin B2, copper and manganese”.
7. Sesame Seed: This is such a small seed that it doesn’t even seem to have many benefits, right? But Gabriella said that, in addition to zinc, “sesame seed also has good amounts of calcium, iron, magnesium, and phosphorus.”
8. Flaxseed: Another food from the team that no one really values, but which contains good amounts of zinc. According to Gabriella, “linseed is also very rich in protein, fiber, omega 3, calcium, and magnesium”.
9. Peanuts: according to Anna, “peanuts are a legume with high energy value, but high protein and mineral content, including zinc. Every 100 g contains 1.06 mg of zinc”. However, the professional recommended consuming the food in moderation, because it is very caloric.
10. Cocoa Powder: Anna explained that “Cocoa powder is a highly energetic food, rich in flavonoids and antioxidants, as well as important minerals such as iron and zinc”. The consumption of this food can improve the mood, prevent the body from anemia and diabetes, in addition to helping with inflammation and reducing blood pressure. “100 g of cocoa powder contains 6.8 mg of zinc”, said the nutritionist.
11. Beans: according to Anna, beans are “a source of protein, fiber and important minerals, such as iron and zinc. In a bean shell (96 g), we find about 0.7 mg of zinc”. This legume has several benefits: “it helps the immune system, improves the intestinal microbiota, and prevents anemia”.
12. Chickpea: “it is wealthy in fiber, cancer prevention agents, incorporates a moo glycemic file, in expansion to vitamins C, E, D, K and critical minerals such as zinc, press, magnesium, potassium, calcium, and phosphorus. Normal utilization of chickpeas can give a few benefits, such as avoiding cardiovascular malady, progressing disposition, etc,” clarified Anna.
13. Cashew Nuts: Anna stated that “every 100 g of the nut contains 5.7 mg of zinc. As it is a source of fat, although it is good, it should be consumed in moderation, as 100 g contains 50 g of fat and 613 kcal”. This is a great food to include in snacks during the day.
14. Pumpkin seeds: this food has nutrients that help the body to function. According to vegan nutritionist Anna, “in every 100 g of pumpkin seed, we find 8 mg of zinc. Its consumption acts to prevent cancer, especially prostate cancer, strengthens the immune system, prevents hypertension, controls blood glucose, etc”.
15. Watermelon seeds: in addition to their diuretic and antioxidant properties, this food promotes satiety and is a source of energy. Anna said that every 100 g of watermelon seeds contains about 10 g of zinc.
Have you seen the variety of foods rich in zinc that can make all the difference in your body’s health? Now that you have this precious list in hand, try to devise a balanced menu to ensure all the necessary nutrients.
What Causes Zinc Lack?
According to Tatiane Passarini, “zinc deficiency is considered one of the most epidemiologically important nutritional deficiencies.” That’s because the mineral is related to the development of the body. That is, a diet without the necessary amounts of zinc impairs growth and other biological processes.
Tatiane included that a few clinical signs may show that the individual is zinc lacking. They are: “the change of taste, alopecia, the runs, glucose bigotry, immunological dysfunctions, and skin injuries”. That’s why it’s imperative to continuously keep your well-being up to date and look for specialized therapeutic help. You are presently well educated almost nourishments wealthy in zinc! Need to find another brilliant wholesome source for your body? Check out these nourishments wealthy in vitamin C and keep your body healthy! The data contained on this page is for enlightening purposes as it were. They don’t supplant the counsel and checking of specialists, nutritionists, clinicians, physical instruction experts, and other specialists.