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7 natural sources of zinc to gear up your lifestyle

Last updated on : 22 May, 2024

Read time : 4 min

Zinc is one of the most essential nutrients for the human body. It is needed for the proper functioning of more than 300 enzymes and is required for many important life processes as well. Below mentioned are the functions of sources of zinc, which include:

  • It metabolizes most of the nutrients of the body.
  • Maintains the immune system of your body in good shape.
  • Repairs the wounded body tissues.

The main point to focus on here is that the human body cannot store zinc and thus we need to consume it daily in the correct amounts to meet our daily needs. For men, it is required to consume around 11 milligrams of zinc daily and for women, the value is around 8 milligrams. Talking about special cases, pregnant mothers need to consume around 11 milligrams of zinc daily, and breastfeeding mothers need to consume 12 milligrams of zinc daily for a healthy body.

Eating a healthy and balanced diet consisting of zinc-rich foods is very important.

10 foods high in zinc for your health benefit

1) Meat

Meat is a good source of zinc, especially red meat. The important point to notice here is that excessive amounts of red meat, or processed meat, are usually associated with an increased risk of diseases related to the heart and also some specific types of cancers. You just need to practice limited consumption of meat for a better healthy living.

2) Shellfish

Shellfishes are one of the most efficient zinc-rich foods. Oysters contain very high amounts, with an average of about 6 medium-sized oysters providing 32 milligrams of zinc, which is almost 291% of the daily required amount. Other types of shellfish such as Alaskan crab, shrimps, and mussels contain comparatively fewer amounts of zinc but still are natural sources of zinc. The point to note here is that if you are pregnant, make sure to completely cook the shellfish before consumption to minimize the risk of food poisoning of the individual.

3) Legumes

Legumes are natural foods that contain zinc. Chickpeas, lentils, and beans all are zinc-rich foods. Around 100 grams of cooked lentils contain approximately 12% of the daily required amount. They are also rich in phytates which are antinutrients that repress the absorption of zinc into the body. Also, the zinc absorbed from animal sources is not well absorbed in the body as compared to the zinc absorbed from plant sources due to the presence of certain antinutrients in the animal sources.

4) Seeds

Seeds are a good source of zinc. They can effectively help in increasing your daily zinc intake by adding some types of seeds to your diet to make it healthier than before. The daily recommended values of consumption for men are 34% whereas for women it is 43% respectively. Some natural sources of zinc include squash, pumpkin, and sesame seeds. These seeds are also rich in fibre, healthy fats, and vitamins, which will help in the development of a healthy lifestyle.

5) Nuts

Eating nuts, for example, pine nuts, peanuts, cashews, and almonds help in the admission of zinc into the body. Nuts additionally contain other sound supplements, including solid fats and fibre, just like various nutrients and minerals. All types of nuts are high in zinc composition, especially cashews. A 1-ounce serving contains 15% of the daily required amount. Nuts are additionally a fast and helpful titbit and have been connected to a decrease in hazard factors for certain illnesses, similar to coronary illness, disease, and diabetes. Furthermore, individuals who eat nuts keep an eye on life more than the people who don’t, making nuts an exceptionally sound expansion to your eating regime.

6) Dairy products

Dairy food sources like cheddar and milk give a large group of supplements, including zinc. Milk and cheddar are two good sources of zinc, as they contain high measures of bioavailable zinc, which means a large portion of the zinc in these food sources can be consumed by your body, for instance, 100 grams of cheddar contains around 28% of the daily required amount while a solitary cup of full-fat milk contains around 9%.

These food sources likewise accompany various supplements considered significant for bone wellbeing, including protein, calcium, and nutrient D. 

Dairy food sources are acceptable wellsprings of zinc. They additionally contain protein, calcium, and nutrient D, which are all significant supplements for bone wellbeing.

7) Eggs

Eggs contain a moderate measure of zinc and can assist you with meeting your everyday target. 

For instance, 1 huge egg contains around 5% of the DV 

This accompanies 77 calories, 6 grams of protein, 5 grams of sound fats, and a large group of different nutrients and minerals, including B nutrients and selenium.

One enormous egg contains 5% of the daily required value for zinc, just as a large group of different supplements, including protein, sound fats, B nutrients, selenium, and choline.

Collecting everything that has been stated so far, zinc is an important source of energy and for your benefit, we have listed some of the natural sources of zinc as well as foods high in zinc.

stay healthy, stay safe!

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Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.


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