What are the best Foods High in Zinc?
Zinc is an essential nutrient for immune function and wound healing, so getting enough of it in your diet can have a positive impact on many health conditions.
Zinc can be found in a variety of foods, such as meat and seafood. Additionally, it’s found in whole grains and nuts.
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Foods High in Zinc: Spinach
Spinach is one of the most versatile vegetables you can incorporate into your diet. Eaten raw in a salad, cooked into wilted greens or blended into smoothies and other drinks, as well as soups and stews, spinach can be used in many different ways!
Spinach is an excellent source of antioxidants, vitamins and minerals that protect against chronic diseases while supporting brain, eye, and cardiovascular health. Plus, spinach has low calories and fat content while being high in fiber content.
Spinach contains nutrients that have been known to improve blood glucose control and lower the risk of heart disease. It’s an excellent source of nitrates, which may lower blood pressure by relaxing blood vessels and decreasing arterial stiffness.
Additionally, spinach is an excellent source of iron – essential for maintaining healthy blood cells and aiding digestion. Plus, it contains vitamin K which may help keep bones strong.
Finally, spinach is an excellent source of lutein, a compound which prevents the hardening of human arteries. This could potentially prevent strokes and atherosclerosis – two common heart conditions. Moreover, spinach provides plenty of vitamin A to support your eyesight.
Foods High in Zinc: Avocado
Avocados are an enticing, high-protein food that also happens to be an excellent source of zinc. A single cup or 146 grams of sliced avocado provides 0.934 milligrams of the mineral – nearly 8.5% of your daily recommended dose!
Avocados are packed with zinc and fiber, making them a great option for those seeking to improve their digestive health.
They are also packed with potassium, which may help lower blood pressure and ease heart inflammation. Furthermore, they offer a great source of oleic acid–a monounsaturated fat believed to prevent heart disease and lower cholesterol levels in the blood.
Zinc is usually only trace amounts in most fruits, but there are a few that are particularly high in this mineral. Good sources include oysters, red meat and poultry (particularly beef).
Blackberries, raspberries, loganberries, boysenberries and pomegranates are all packed with zinc. Each serving offers around 0.8 milligrams of this essential nutrient – making them the second-best source behind avocados for this nutrient.
Foods High in Zinc: Lentils
Lentils are one of the most versatile foods in your kitchen, popular throughout Europe and Asia. Low in calories, high in fiber, and packed with protein, lentils also contain health-promoting polyphenols which may help reduce certain heart disease risk factors.
Lentils are classified as a legume, joining other legumes such as beans, chickpeas and peas in their family. Like these vegetables, lentils have an edible seed encased by protective outer skin.
Before cooking lentils, it’s essential to thoroughly rinse them in cold water and check for stones or other debris. Then cook them in water that’s just under boiling; depending on the type of lentils used, this could take anywhere from 20-30 minutes.
They’re best when combined with flavorings such as onions, garlic, and spices. They make delicious additions to soups and stews, salads, and pilafs. Stored in the fridge for up to one week or frozen for three months, these versatile vegetables can be reheated in either the microwave or oven – making them a convenient and affordable addition to your dinner menu!
Foods High in Zinc: Oatmeal
Zinc plays a critical role in many bodily processes, such as immune response, wound healing and protein and DNA synthesis. Therefore, it’s essential for everyone to get enough of this mineral.
If you’re in search of a high-zinc breakfast, oatmeal is an ideal option. Not only is it versatile and nutritious, but it also contains protein and calcium.
Oatmeal is also an excellent source of soluble fiber, which aids in digestive health and lowers cholesterol levels.
Oats can be especially beneficial for those with high blood pressure, as studies have linked them to a reduction in both systolic and diastolic blood pressure levels.
Oats contain three milligrams of zinc, or almost 40% of the daily recommended value.
Cheese is another high-zinc food. Cheddar, parmesan and Swiss cheese all contain a moderate amount of this nutrient that may help prevent heart disease, strengthen bones and enhance teeth.
You can also increase your zinc intake with other high-zinc foods, such as beans and legumes like lentils. These can be enjoyed as a side dish or integrated into main meals like lentil soup or vegan burgers.
Foods High in Zinc: Yogurt
Zinc is an essential mineral that supports many bodily functions. It helps keep your immune system strong, breaks down nutrients in the body, promotes bone health and supports growth and development. Zinc must be consumed daily as it aids hormone production as well as helps balance insulin levels to maintain healthy blood sugar levels.
Yogurt, which is made by fermenting milk with a bacterial culture, provides an excellent source of zinc as well as protein, calcium and vitamin D.
Low-fat and dairy-free alternatives to milk can be used in many dishes. It’s made by mixing heated milk with bacteria like Lactobacillus bulgaricus or Streptococcus thermophilus which converts the sugar present in milk into lactic acid.
Chicken is another high-protein food that naturally contains zinc. According to the USDA, 1 cup of chopped roasted and skinless chicken breast has 2.13 mg of zinc per cup.
Zinc is essential for all adults to support healthy immune function, muscle strength and growth, as well as overall wellbeing. It has particular relevance for pregnant women, nursing mothers and children; additionally it protects the liver, kidneys and bones.
Nuts
Zinc is an essential mineral that supports many bodily processes, such as bone health, muscle development and enzyme production. It can be found in various foods like meat or seafood products.
Oysters are an excellent source of zinc, with just one cooked medium oyster providing 33 mg – more than twice your recommended daily allowance (RDA). Other shellfish like clams, mussels and scallops also contain beneficial amounts.
Red meat is another great source of zinc. A 85-gram serving of lamb provides 4.5 mg, while a portion of dark meat like pork tenderloin provides 2.5 mg.
Chicken is another protein option that’s packed with zinc. A three-ounce serving of chicken provides 0.8 mg, while chicken breast offers up 2.4 mg of the essential nutrient.
Beans are another nutritious choice, with one cup of lentils providing 2.5 mg of zinc. Plus, these legumes boast plenty of protein and fiber as well as essential vitamins and minerals.
Nuts are another excellent source of zinc, with nut butters offering about 1 mg per ounce. Cashews, almonds and pine nuts all boast impressive amounts of this important mineral.
Whole Grains
Whole grains are an excellent way to increase zinc intake. Not only do they provide fiber, vitamins and minerals but they’re low in calories too!
Zinc can be found in a variety of whole grain foods such as whole wheat bread, brown rice, oats, quinoa and beans. Unfortunately, due to their high phytate content these may not be the best options for those suffering from digestive issues.
In addition to whole grains, seafood is another great source of zinc. For instance, a 3 ounce serving of cooked Alaskan king crab contains 6.5 mg and a small steamed or boiled lobster has 4.7 mg.
Research is increasingly showing that consuming more whole grains in your diet is linked to lower risks of heart disease and type 2 diabetes.
Though the term ‘whole grain’ is not widely accepted in Europe, certain characteristics that can help identify products containing whole grains. These include an intact kernel that, after removal of its husk or hull, must contain the same proportions of starchy endosperm, germ and bran found within that kernel.