17 foods rich in zinc

The benefits of zinc come from its presence in all body tissues - it is necessary for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing down the aging process.

Zinc deficiency is now known to be a major malnutrition problem worldwide, with inadequate zinc intake being one of the main reasons.

According to the World Health Organization, millions of people around the world may not have enough zinc in their diets.

Zinc deficiency ranks as the fifth leading risk factor for disease worldwide. This happens when you don't have enough sources of zinc in your diet, or you have difficulty absorbing zinc due to digestive disease or very poor intestinal integrity.

The good news is that if people eat good sources of zinc every day, like the top 17 sources listed below, they can prevent insufficient zinc levels and reap the benefits of this essential mineral.

17 Foods High in Zinc

Compared to plant foods like vegetables, animal products are the best sources of zinc because zinc bioavailability (the portion of zinc retained and utilized by the body) is high in foods such as animal meat and seafood.

Research suggests this is due to the lack of compounds that inhibit zinc absorption in animal sources and the presence of sulfur-containing amino acids such as cysteine ​​and methionine that improve zinc absorption.

While there are plant-based zinc foods, they are less bioavailable because they contain high levels of phytic acid (or phytates), which inhibits zinc absorption.

Reports indicate that people who eat no meat or animal products, such as those on a vegetarian or vegan diet, need 50% more zinc per day to absorb what they need.

However, the inhibitory effect of phytic acid on zinc absorption can be minimized by methods such as soaking, heating, germination, fermentation, and fermentation.

Research also shows that zinc absorption can be improved by using yeast and sourdough bread, sprouts, and pre-soaked beans.

The best way to achieve optimal zinc levels is to eat two to three servings of these zinc foods each day:

1. Oysters

3 medium oysters: 16 mg (145% of daily value)

Although you shouldn't eat oysters more than once in a while, they are particularly high in zinc.

Oysters provide a range of nutrients, including protein and antioxidants, but eating them raw may contain bacteria and contaminants, including heavy metals like mercury and cadmium.

There are healthier ways to get zinc into your diet, though, so stick with the occasional oyster.

2. Lamb

84 grams: 6.7 mg (45% of daily value)

Lamb is a rich source of many vitamins and minerals. In addition to zinc, lamb also contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.

3. Pumpkin seeds

1 cup: 6.6 mg (44% of DV)

Pumpkin seeds and pumpkin seed oil are key foods for maintaining health in postmenopausal women. Pumpkin seeds are also good for the prostate, and they can boost your mental health.

4. Cannabis Seeds

28 grams: 5 mg (34% of daily value)

Not only are hemp seeds rich in zinc, they are also an excellent source of omega-3 and omega-6 fatty acids.

They are found to have beneficial effects on your cardiovascular system and help prevent inflammation.

5. Grass-fed Beef

100 grams: 4.5 mg (30% of daily value)

Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to help reduce the risk of heart disease, improve blood sugar, stop weight gain, and build muscle.

While red meat is known for its very high zinc content, sticking to healthier options like grass-fed beef is ideal.

6. Chickpeas

1 cup: 2.5 mg (17% of DV)

Chickpeas, like all legumes, are complex carbohydrates that the body digests slowly and uses for energy.

Studies show that chickpeas can increase feelings of fullness and aid weight loss .

They also improve digestion by moving food through the digestive tract quickly. In addition to chickpeas, black beans and edamame are also good sources of zinc.

7. Lentils

1 cup: 2.5 mg (17% of DV)

Lentils are known for their beneficial effects and they are rich in polyphenols and micronutrients, including zinc.

Lentils are a plant-based protein, making them an excellent zinc-rich food for vegetarians.

8. Cocoa Powder

28 grams: 1.9 mg (13% of daily value)

Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which act as antioxidants and help prevent inflammation and disease.

Research shows that the presence of flavonoids in cocoa powder also helps improve blood flow and lower blood pressure.

9. Cashew Nuts

28 grams: 1.6 mg (11% of daily value)

Cashews are rich in unsaturated fatty acids and high in protein.

Studies show cashew nutrition helps fight heart disease, reduce inflammation, promote bone health, and support healthy brain function.

These nuts can help with weight loss or weight maintenance because they make you feel fuller and curb food cravings.

Additionally, cashews have a good zinc-to-copper ratio. This helps ensure that both minerals remain balanced.

10. Kefir or Yogurt

1 cup: 1.4 mg (10% DV) (values ​​vary)

Kefir and yogurt are cultured dairy products that serve as probiotic foods and have been shown to support a healthy balance of bacteria in the gut.

Both kefir and probiotic yogurt support healthy digestion, strengthen the immune system, boost heart function, and regulate mood.

11. Ricotta Cheese

1/4 cup: 1.4 mg (10% DV)

Ricotta cheese is one of the healthiest cheese options because it contains high amounts of healthy fatty acids and micronutrients, including zinc.

Ricotta is lower in sodium and saturated fat than many other cheeses, and it is considered a "fresh cheese" because it has not been aged.

12. Mushrooms

1 cup: 1.4 mg (9% of DV)

Proven nutritional benefits of mushrooms include the ability to boost immunity and reduce inflammation due to their antioxidant activity.

13. Spinach

1 cup: 1.4 mg (9% of DV)

Spinach is one of the most nutritious options available.

It contains special protective carotenoids that have been linked to a reduced risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and more.

14. Avocado

1 avocado: 1.3 mg: (8% DV)

If you're looking for a fruit that contains zinc, buy avocados.

It is known as one of the healthiest foods on earth because it is rich in essential nutrients.

Research shows avocado consumption is associated with better diet quality and nutrient intake,

15. Chicken

100 grams: 1 mg (7% DV)

In addition to the zinc present in chicken, it is also a good source of B vitamins, including vitamin B12, niacin, vitamin B6, and pantothenic acid.

Vitamin B12 in chicken has been found to help maintain energy levels, improve mood, support a healthy heart, and promote healthy skin.

16. Almonds

28 grams: 0.9 mg (6% DV)

I was wondering which nuts are high in zinc. Almonds are truly excellent nutritionally, with many studies showing they benefit many aspects of overall health, including cardiovascular function and weight management.

In addition to their zinc content, almonds provide vitamin E, manganese, magnesium, and riboflavin among other important micronutrients.

17. Eggs

1 large egg: 0.6 mg (5% of daily value)

Eggs are packed with nutrients that help protect us from a range of problems, including heart disease, diabetes, macular degeneration, and mood disorders.