Foods High in Zinc (With Benefits)


In this article, we are discussing several foods high in zinc and its benefits. Zinc is an essential mineral for the body, and zinc deficiency can result in diarrhea and hair loss. It is suggested that one should consume 8- 11  milligrams of zinc every day. Keep in mind that you need not consume this whole amount in one go, so try to have it several times in a day. The list of foods given in this article will help you to incorporate several foods into your daily diet to help you meet your daily needs of zinc mineral. You can also read these related articles Foods high in Fiber and Foods high in Folic Acid on our website.

Benefits of Zinc:

Zinc is an important mineral, required for various biochemical and enzymatic reactions during the process of metabolism. It works as a neurotransmitter to control the sense of smell, boosts the immune system, and is vital for DNA synthesis. Zinc helps in the formation of about 100 types of enzymes in our body. It also consists of antioxidant properties that help neutralize the effects of free radicals and prevent cancer. It also helps encourage the production of blood in the body. Zinc also boosts the production of synthesis of collagen, which is a necessary element when it comes to healing a wound.

Top Foods High in Zinc:

1.)  Spinach as Foods High in Zinc

Spinach is also a good option for the to get zinc nutrients. It may not be the food with lots of zinc, but it is considered as one of the best plant sources. It’s just one of the many minerals and vitamins that spinach is known for. Include spinach in your diet like having  spinach in your salad, or you can just simply boil some spinach and sprinkle some pepper salt and have it. Start getting more Zinc in your diet, particularly when you add to salad with other Zinc-containing foods.

2.) Pumpkin Seeds as Foods High in Zinc

We don’t usually eat pumpkin seed. But pumpkin seeds are a great source of foods high in zinc. It is the time to start getting them for your system. They are not only amazingly high in Zinc, but they provide other benefits to the body like better at night, a good dose of omega-3s, and control your blood sugar levels. It is considered as an anti-inflammatory food. So chew some 100 grams of pumpkin seeds which contain 7.81 milligrams of zinc.

foods high in zinc

3.) Shrimps as Foods High in Zinc

Shrimp is also a beneficial food high in zinc. It provides a good intake of Zinc, and also provides other benefits like rich in proteins, and low in calories. They also consist of antioxidant properties. When we are talking about antioxidants that only includes fruits and vegetables, but here shrimp also is a great dose of antioxidant that helps fight irritation and inflammation in the body. So include 100 grams of shrimps in your daily diet that consists of 10.34 milligrams of zinc.

4.) Kidney beans as Foods High in Zinc

Kidney beans are a great source of Zinc, which is a good thing for vegetarians and vegans looking to get the Zinc requirements. These beans are also effective in maintaining healthy blood glucose levels, boost energy level and keep you full for longer periods of time. You can also add them to your salad or as a dish by themselves to boost fiber intake and additional protein. Include the serving of 100 grams that consists of 2.79  milligrams of zinc.

5.) Flax Seeds as Foods High in Zinc

Flax seeds are best known for fiber and omega 3 including a good source of zinc as well. This is one of that food you won’t be eating a mouthful in a sitting, keep a handful of it with you and eat it several times a day. You can also sprinkle it on your smoothies, or  juices and soups. Include 100 grams of it which contain 5 milligrams of zinc.

6.) Beef as Foods High in Zinc

Beef is a great source of zinc because this is one that food that contains more zinc than any other food. This means you can eat enough beef to feed your body with zinc deficiency. There are foods which contain more zinc, but you cannot have them in one sitting like pumping seeds. 100 grams of steak are all enough for a day that consists of 4.18 milligrams of zinc.

7.) Oysters as Foods High in Zinc

This is also a great source of zinc. But the amount of zinc in oysters differs. 100 grams of oysters will be enough for the day. The advantage of eating foods high in Zinc instead of taking a Zinc supplement is that your body can easily process surplus levels of a mineral that comes from natural sources. So you need not worry about the serving as oysters provide more than what you exactly need.

8.) Watermelon seeds as Foods High in Zinc

Yes, watermelon seeds are also a great source of zinc. We often spit it out many times while eating a watermelon. But if you use them for drying under the sun for a few days and toast them can be an amazing source of zinc and other elements that include protein, healthy fats, magnesium and B Vitamins. This can make a great snack consider since most of us are not habitual of eating them regularly. So take 100 grams of these seeds that have 10 milligrams of zinc in it.

9.) Dark Chocolate as Foods High in Zinc

Dark chocolate is also a great source of zinc. It is very nutritious and consists of anti-oxidant properties.  It also helps treat lower blood pressure as well as maintain the blood flow in your body. It also helps increase HDL and protect you from LDL production. You need not to over eat dark chocolate because chocolates are high in calories. So eat 100 grams of chocolate a day, which consists of 9.6 grams of zinc in it.

10.) Mushrooms as Foods High in Zinc

Regardless of which mushrooms, you are having, there will be a good amount of Zinc in them. Mushrooms are a great addition to any meal, and they can give a flavor to pizza or can be cooked up and eaten as a side dish. They consist of healthy vitamins and minerals. Most types of mushrooms have been shown to have anti-cancer properties. Take shiitake mushrooms just a 100 grams can fulfill the need of the day, which includes 7.66 milligrams of zinc in it.


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