This article is about some foods high in zinc. Zinc may the less familiar mineral as compared to iron or calcium, but it is not less important for the metabolism of the body. Zinc is used as a co-factor by some enzymes in the body. The value of this mineral makes it more important to add in our dietary diet. Zinc is an essential mineral required by the body for maintaining a sense of smell, building up the immune system and creating DNA. This trace element plays an important role in the hundred reactions in the body. It functions to protect the damage and promotes healing.
There are many symptoms of deficiency of zinc such as cold, leaky gut, diarrhoea, and poor vision, infertility, thinning of hair or stunted growth. This deficiency can occur in anybody which may include vegetarians, alcoholics, pregnant women, people taking diuretic medications or so on. According to a research, the daily intake of zinc for men is 11 mg/day and 8 mg/day for women. If you are suffering from the zinc deficiency you can add some plant or animal products in your diet.
Different Foods High in Zinc:
If you are suffering from the symptoms of zinc deficiency, no need to worry, you can try different foods high in zinc. This list of foods is beneficial for both vegetarians and non-vegetarians. Try some of them to make yourself healthy.
1.) Spinach-Foods High in Zinc
Spinach is a green vegetable which has high zinc content. It is known for the vitamins and minerals loaded with it. As zinc helps in proper functioning of enzymes, so by eating spinach you can maintain your health. It also boosts up your immune system. Having a salad of spinach is the best way to eat it. It fulfils the daily intake of zinc in your diet. To eat spinach you can cook its food by adding other vegetables in it. Also, one can boil the leaves of spinach and eat them. Alternatively, you can make its soup by adding some black pepper or salt in it. Make the delicious dish with spinach and complete the zinc content in your body. Try any of the ways to fulfil the content of zinc.
2.) Beef- High Zinc Content
Beef is a great food which completes the zinc content in your body. This zinc binds with the other minerals and promotes its absorption. It contains 12.3 mg of zinc in per 100 gram. It also improves the immune system of the body. This is a mineral which reduces the risk of diseases like common cold, heart attack or so on. Eating of beef also promotes the blood clotting and decreases the ageing. You can make a yummy dish with beef. Also, one can boil a piece of beef and eat it. Alternatively, you can make its tasty soup by adding the spices and vegetables of your choice. Beef is among the great foods high in zinc. So add it to your daily diet.
3.) Kidney Beans Loaded with Zinc
Kidney beans are the great source of zinc. It is a great source of zinc for the vegans. It consists of 2.78 milligrammes of zinc in per 100 grammes of beans. These kidney beans are very helpful in maintaining the blood glucose level. Moreover, it gives you energy and makes you feel full for longer periods of time. It can be eaten as a side dish to fulfil the intake of zinc in your diet. First of all, you can boil the kidney beans and eat them. Secondly, make its sprouts by putting them in sprout maker or soaking them a night before you eat. Make a habit of eating beans to maintain your zinc intake. Try any of the methods to fulfil the demand of zinc.
4.) Shrimp with High Zinc Content
Shrimp serves among good foods high in zinc value. It contains 1.34 milligrammes of zinc per 100 gramme. Shrimp not only contains zinc but it is also loaded with high amount of proteins and minerals. It consists of the high value of antioxidant. This food is a good dose to fight the inflammation in the body. It provides the relief to everyone who is suffering from the inflammatory conditions. To add this food to your diet, you can make its mouthwatering dish. Alternatively, you can try its soup by adding other vegetables in it. Make it your routine to eat shrimp in your diet.
5.) Flax Seeds- Rich Source of Zinc
Flax seeds are among healthy foods high in zinc. It has a great attention because of its omega-3 and fibre content. These seeds consist of 5 milligrammes of zinc in per 100 grammes. The rich amount of zinc helps to trigger the enzyme in the body and helps in the proper functioning of the tissues. It also promotes the growth and depressed immunity. You can roast them and add to your diet. You can make its powder and sprinkle it on the yoghurt or put it in your favourite juices. Make a habit of eating flax seeds to fulfil the zinc content in your diet.
6.) Oysters- Good Source of Zinc
Oysters are loaded with zinc content. A number of oysters vary but eating 100 gramme of oysters is sufficient for the person. It is a natural source of zinc. It helps to heal the wound. This element has a high value of heart-healthy omega 3 fatty acids. Moreover, oysters are very rich in iron and it makes the transport of oxygen very easy throughout the body. To eat oysters you can buy them from the market. Boil them and eat. Alternatively, you can make its soup and drink. Also, you can eat them by making any tasty dish of your choice. So try some oysters to fulfil the zinc content in your body.
7.) Egg with High Zinc Content
Eating egg can fulfil the demand of zinc in your body. This food is highly loaded with zinc. Also, it is a good source of calcium and vitamins like A, E, D and K. Eggs consists of 4.93 grammes of zinc in per 100 grammes. It helps to boost up the immune system and promotes the various enzymes in the body to work them properly. You can eat eggs in different ways. One can boil them and eat. Also, you can make the omelette with eggs by adding some vegetables and spices. Alternatively, you can dissolve egg yolk in milk and drink this. Try any of the methods to fulfil the demand of zinc.
8.) Brown Rice with High Zinc
Brown rice is a good substitute for white rice. It is essential as it has the ability to lower the glycemic index score. This brown rice has more potassium and magnesium and very fewer carbohydrates. The zinc content present in it is 2.02 milligrammes per 100 grammes. You can boil this rice and eat. Also one can have brown rice water by adding more water and some rice in a pan. Strain out water and add black pepper or salt in it. Now drink it to fulfil the zinc level in your body. Alternatively, you can prepare a tasty dish with brown rice and eat them. So, it is a must to add some brown rice in your daily diet.
9.) Garlic as a Food High in Zinc
Garlic is loaded with lots of benefits. It consists of plenty of zinc. It cleans the body and has the anti-cancer effects. Eating garlic protects you from hair loss, impotence and impaired appetite. Moreover, it is easily available and is cost friendly. The antioxidants in garlic help to kill the free radicals from the body. To eat garlic, you can put its paste in your dish. Also, you can boil garlic in a glass of water and drink it. Alternatively, you can chew a piece of garlic twice a day to fulfil the daily need of zinc. It is among good foods high in zinc.
10.) Salmon Loaded with Zinc
Salmon ranks among foods high in zinc. The zinc value in salmon is 0.64 calories per 100 grammes. It has a high value of omega 3s and is rich in proteins. Salmon may be not the powerhouse of zinc but it can add this element to your daily diet intake. The antioxidants in it make you stronger and boost up the immune system. To try this food, you can eat them after boiling. Also, you can prepare a delicious food from salmons. Alternatively, try its soup to complete the zinc intake.