Top 10 Foods Rich in This Essential Mineral: As an essential component of many chemical reactions in the body, zinc contributes to cell growth, DNA synthesis, protein synthesis, and immune function.
Top 10 Foods Rich in This Essential Mineral:
There are a variety of foods that contain zinc, but some are particularly high in this mineral. Here are the top 10 zinc-rich foods:
Oysters
A 3-ounce serving of oysters contains around 50 milligrams of zinc. This is about four times the amount of zinc found in beef. Oysters are also a good source of iron, magnesium, and copper.
In addition to its role in wound healing, immune function, and growth and development, zinc plays an important role in many chemical processes in the body.
Some people, including pregnant women and vegetarians, may require more zinc than others.
Beef
You can find a lot of zinc in beef. Beef is a great source of protein and other nutrients, and it’s also high in zinc. An adult’s daily zinc recommendation for adults is 7 milligrams of zinc per 3 ounce serving of beef.
Lamb
A 3-ounce serving of lamb contains 7 milligrams of zinc, almost half the recommended daily intake for adults. Lamb is also a good source of protein, iron, and B vitamins.
Pumpkin seeds
A single serving of pumpkin seeds contains over half the recommended daily allowance of zinc for adults, as well as magnesium, iron, and copper.
In addition to adding roasted pumpkin seeds to granola, you can also add them to a protein bar made of dates and other roasted seeds and dried fruits.
Cashews
One ounce of cashews (28 grams) contains 7.7 milligrams of zinc, which is more than 50% of the daily zinc recommendation for adults (11). Cashews are also an excellent source of copper, magnesium, and manganese (12), which makes them an excellent choice if you want to increase your zinc intake.
Spinach
One cup of cooked spinach contains over 3 mg of zinc, which is more than 20% of the recommended daily intake of zinc.
Besides iron, magnesium, and vitamin A, spinach is also a good source of vitamins and minerals. Include greens at least three times per week in your diet.
Quinoa
Each serving of quinoa contains more zinc than any other grain, which makes it a great substitute for rice. Quinoa is a good source of vitamins, proteins, and other minerals. In addition to adding nutritional value and bulk to salads, quinoa keeps you fuller longer than other grains.
Dark chocolate
It contains about a third of the recommended daily zinc intake for adults. If you’re looking for a delicious way to get your zinc fix, dark chocolate is a great choice.
The best dark chocolate is at least 70% cocoa. You can have a small piece of dark chocolate every day for dessert and satisfy your sweet tooth.
Chickpeas
In one cup of cooked chickpeas, there are 2.5 mg of zinc, which is about 25% of the Daily Value (DV).
Zinc’s Daily Value for adults and children over 4 years old is between 7-8 mg. Chickpeas are also an excellent source of iron, folate, and fiber.
Eggs
Eggs are a good source of zinc. One large egg contains about 1 mg of zinc, which is essential for human health. Zinc plays an important role in cell growth and division, DNA synthesis, gene expression, and protein synthesis.
Conclusion
Foods high in zinc have numerous health benefits, from improving the immune system to promoting healthy tissue growth. Zinc is an essential mineral for our bodies and it’s important that we consume enough of it.
Here are the top 10 foods that are rich in zinc. Remember, eating healthy doesn’t have to be boring, and there are plenty of tasty options out there if you know where to look.
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