Foods High In Zinc : Zinc is an essential mineral, yet many people don’t consume enough of it in their diets. Zinc plays an integral part in our bodies by supporting immune function, improving digestion and supporting skin and eye health – among other functions. Thankfully there are foods high in zinc such as oysters and cashews along with pumpkin seeds and beef; adding these nine food items into your daily meal can provide essential traces of this essential nutrient for optimal health.
Foods High In Zinc
1. Meat
Eating grass-fed or pasture-raised meat is a rich source of zinc. Red meat in particular is abundant with this mineral, leading many to recommend eating more red meat when sick as an immune booster! But be careful to opt for organic grass-fed or pastured options whenever possible for best results with regards to antibiotic use and hormone residue levels. For vegetarians or other diet restrictions seeking zinc sources there may also be sources in beans/legumes, nuts seeds and whole grains.
2. Legumes
Beans and legumes are loaded with zinc as well as essential minerals and vitamins, making them a nutritional powerhouse that’s especially great for vegetarians or anyone needing to increase their zinc intake. Legumes also happen to be economical choices that make for great value-for-money nutrition options!
3. Seeds
Seeds (such as pumpkin and sesame) are an excellent source of zinc. As easy to add into salads and other dishes, seeds provide crunch and flavor in any number of combinations. For maximum impact and more robust flavors, consider toasting or spiceing the seeds first to enhance their taste further.
4. Nuts
Almonds, cashews, and pistachios are great sources of zinc; however, peanuts may contain mold toxins known as aflatoxin that may increase cancer risks. Instead, almonds, cashews and pistachios offer greater protein intake; all three provide great snacks or add textural contrast in dishes like salads or stews.
5. Dairy Product
Swiss cheese, cheddar and parmesan are excellent sources of zinc as well as high in protein; however if lactose intolerant individuals should refrain from eating these as they contain dairy products. Buttermilk also provides zinc benefits; however it should only be consumed on occasion and after having consumed an abundance of zinc via your diet. Yogurt may be another excellent source; though it’s best to opt for plain varieties over sugary types for maximum benefit.
6. Eggs
Eggs are an excellent source of zinc. To reap their maximum zinc benefits, however, it may be best to opt for scrambled or scrambled egg sandwich as these forms contain less fat in their yolks. If you still prefer eating your eggs fried this way however, crack your eggs into a container first before pouring them directly onto a frying pan to ensure less fat absorbs into its yolks.
7. Whole Grains
Whole grains are foods which include all three parts of a grain kernel: bran, germ and endosperm. Examples of whole grain foods are brown rice, quinoa, barley, oats and whole wheat bread.
Whole grains provide essential nutrition, such as fiber, B vitamins, and zinc – essential minerals which play a pivotal role in many bodily processes, including immunity function, wound healing and DNA synthesis.
8. Some Vegetables
Pumpkin and sunflower seeds contain zinc as well as essential minerals such as magnesium and iron, while asparagus also boasts high zinc concentrations – perfect for use as side dishes or appetizers!
9. Dark Chocolate
Dark chocolate is packed with minerals, including zinc. Plus, caffeine provides an energy boost. Just be sure that any cocoa-rich and low sugar chocolate you eat, since high-sugar chocolate may actually deplete zinc levels! And there you have it: 9 foods high in zinc!
If you are zinc deficient, adding these foods to your diet may help boost your levels and leave you feeling healthier as a result. A well-balanced and healthy diet should provide sufficient amounts of zinc daily; but if your energy levels seem low or your feel like they could use some extra boost, these foods could provide that extra dose.
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