Food With High Zinc And Magnesium


Food with high zinc and magnesium content are necessary for the proper functioning of many body systems. Zinc is necessary for young people to allow the body to create enzymes, which break down nutrients in food so that they can be absorbed. It also aids in absorbing vitamin B6, which is essential for your body to release energy from proteins. Zinc is a vital mineral that helps regulate gene expression and the development of the immune system. This can protect you against illnesses such as pneumonia and asthma caused by environmental influences. Magnesium is abundant in vegetables such as sweet potatoes, squash, avocado and spinach. This mineral works together with calcium to aid bone growth and repair tissues weakened by stress, aging or illness. Magnesium is responsible for more than 300 enzymatic functions in the human body making it essential for helping blood cells carry oxygen through your bloodstream.

10 Best Zinc-Rich Foods To Include In Your Diet + Benefits

Why Is Zinc Important?

The right time to ask the right question. Because what’s the point in knowing about the foods rich in zinc without first knowing the nutrient’s importance?

Zinc is a trace mineral. But it is found in cells throughout the body. The body’s immune system requires zinc to function optimally. And guess what – it also helps you use the senses of smell and taste.

Zinc helps in the production of about 100 types of enzymes in our body. It acts as an antioxidant and neutralizes the effects of free radicals, reducing risk of cancer. It also stimulates the production of blood in the body. Zinc promotes the synthesis of collagen, which is a necessary element in wound healing.

More importantly, zinc is a must during pregnancy, infancy, and childhood. The body needs zinc to grow and develop properly.

Simply put, it could be a trace mineral and your doctor would have forgotten to stress on its importance – but you would only be inviting illness without adequate levels of zinc. 

What Is The Recommended Daily Allowance Of Zinc?

This table (as per the Institute of Medicine, Nepal) will help you get an idea.

AgeRDA of Zinc
Birth to 6 months2 mg
7 months to 3 years3 mg
4 to 8 years5 mg
9 to 13 years8 mg
14 to 18 years (girls)9 mg
14 and above (boys and men)11 mg
19 and above (women)8 mg
19 and above (pregnant women)11 mg
19 and above (lactating women)12 mg

That’s with the dosage. But how do you ensure you are getting enough of it? Well, these foods rich in zinc can help.

What Are The Foods High in Zinc?

Here are some of the richest sources of zinc:

  • Oysters
  • Sesame Seeds
  • Flax Seeds
  • Pumpkin Seeds
  • Oats
  • Cocoa Powder
  • Swiss Cheese
  • Egg Yolk
  • Lima Beans
  • Kidney Beans

1. Oysters


  • Serving size – 50 grams
  • Zinc – 8.3 milligrams
  • DV% – 55

Apart from zinc, oysters are also rich in protein. And the best part is they boost your protein intake without increasing your fat consumption. They are also rich in vitamin C – one serving covers about 15 percent of your daily requirement of the vitamin . Vitamin C is great for immunity while protein enhances muscle and cell health.

How To Include In Your Diet

You can have them broiled with herbs. Even raw oysters work wonderfully well, especially when combined with horseradish. But be careful where you get them as they also are a common cause of food poisoning.

2. Sesame Seeds

  • Serving size – 100 grams
  • Zinc – 7.8 milligrams
  • DV% – 52

Sesame seeds are also a great source of phytosterols, compounds that help lower cholesterol. Another compound in sesame seeds, called sesamin, helps balance hormones and boosts overall health. The seeds are also high in protein .

How To Include In Your Diet

You can use sesame seed butter in the place of peanut butter on your toast. The seeds also pair very well with salmon or chicken – you can make a delicious homemade granola.

3. Flax Seeds

  • Serving size – 168 grams
  • Zinc – 7.3 milligrams
  • DV% – 49

Flax seeds are also extremely rich in omega-3 fatty acids – nutrients that boost heart and brain health  in addition to offering numerous other benefits. The seeds also aid in the treatment of arthritis and inflammatory bowel disease .

How To Include In Your Diet

You can add ground flax seeds to your breakfast smoothies or salads. You can also sprinkle the seeds on cooked vegetables.

4. Pumpkin Seeds

  • Serving size – 64 grams
  • Zinc – 6.6 milligrams
  • DV% – 44
How To Include In Your Diet

You can add the seeds to your bedtime salad – this nighttime snack can also boost sleep quality.

5. Oats

  • Serving size – 156 grams
  • Zinc – 6.2 milligrams
  • DV% – 41

One of the most popular breakfast choices, if you ask us. The most important nutrient oats contain is beta-glucan, a powerful soluble fiber. This fiber regulates cholesterol levels and enhances the growth of good bacteria in the gut.

Oats can also improve blood sugar control, and that’s something important, given the rise in diabetes cases across the globe .

How To Include In Your Diet

You can simply have oats for your breakfast. That would be the easiest way to increase your zinc intake.

6. Cocoa Powder



  • Serving size – 86 grams
  • Zinc – 5.9 milligrams
  • DV% – 39

The zinc in cocoa powder enhances immunity, and given it’s something we all love (that finger-licking dark chocolate) – getting adequate amounts of zinc shouldn’t be a problem. Cocoa powder is also rich in flavonoids that boost immunity.

How To Include In Your Diet

Add cocoa powder to your coffee or tea. You can also use unsweetened cocoa powder in gravy, protein shakes, and hot cereal.

7. Swiss Cheese

  • Serving size – 132 grams
  • Zinc – 5.8 milligrams
  • DV% – 38

It is important to note that cheese is one healthy source of calcium – the mineral you need for strong bones. And since it is an animal source, Swiss cheese is considered a complete protein – it contains all the amino acids your body requires to make protein.

However, practice moderation as Swiss cheese also contains saturated fat that may not be healthy if taken in large amounts.

How To Include In Your Diet

You can add a slice of Swiss cheese to your sandwich or bowl of soup. Add shredded cheese to your vegetable salad. Or have it with scrambled eggs.

8. Egg Yolk

  • Serving size – 243 grams
  • Zinc – 5.6 milligrams
  • DV% – 37

Egg yolk is replete with other nutrients as well. It contains vitamins A, D, E, and K. The yolk is also rich in omega-3 fatty acids. And more importantly, the yolk contains the antioxidants lutein and zeaxanthin – compounds that boost vision health .

How To Include In Your Diet

Boiled egg yolk is a good option – you can add it to your salad.

9. Lima Beans

  • Serving size – 178 grams
  • Zinc – 5 milligrams
  • DV% – 34

Apart from zinc, lima beans are also rich in folate – a nutrient required for DNA synthesis and cell division. The beans are also rich in vitamins B1 and B6. And the fiber in the beans protects the colon and fights digestive cancers . It also can promote satiety and eventually encourage healthy weight loss.

How To Include In Your Diet

You can add dried lima beans to your evening bowl of soup. A combination of bacon and eggs with lima beans just sounds so wonderful.

10. Kidney Beans

  • Serving size – 184 grams
  • Zinc – 5.1 milligrams
  • DV% – 34

Apart from helping you get adequate amounts of zinc, kidney beans also reduce the concentrations of C-reactive protein, which is known to cause inflammatory disorders . The beans also control blood sugar levels and invariably help in the treatment of diabetes.

How To Include In Your Diet

They can be a simple addition to your regular fruit or vegetable salad. Or you can have canned beans as a healthy evening snack. Even adding them to hearty soups or stews can work well.

10 Best Zinc and Magnesium Rich Foods you should Add to Your Diet

Zinc and magnesium are some of the essential nutrients for your body. It promotes cellular, Testosterone, and bone density growth in your body. But when you lack these nutrients in your body, you face problems like erectile dysfunction, weight gain, low bone density, and loss of muscles. There are many treatments available but do you know you can control these problems at your home just by eating food? So here are 10 Zinc and magnesium rich foods that can help you fight these conditions.

1. Dark Chocolate

Dark Chocolate is equally famous between children and adults and is one of the Famous Zinc and magnesium rich foods. It is usually left in the refrigerator for making cakes and cookies. However, after knowing its benefits, you will love to make more dishes from Chocolate because dark Chocolate is full of zinc, magnesium, fibre, and carbohydrates that can fill your stomach for a longer time. In the meantime, supply your body with these essential nutrients. Dark Chocolate also plays a critical role in boosting libido, so if you are going to bed with your partner, a slice of Chocolate will enhance your mood.

2.  Cashew

Cashew nuts are well known for their distinguished taste and shape. Its multiple usability also make it easier to consume, whether consumed as raw nuts or in the form of sweets. It feels tastier every time. Not only does it taste good, but it is also full of nutrients like iron, potassium, Zinc, and Magnesium. It is also a great source of vitamin K that provides smooth hairs and boosts sperm production in men.

3. Banana

Banana is the answer to many people searching for How to Increase Sex Stamina? Because Bananas are full of Potassium, Zinc, Magnesium, Vitamin C, and B6 that boost testosterone production and prolong erection in men. It also helps men to gain more muscles. But do not consume more than 2 to three bananas in a day; otherwise, they will increase your weight.

4. Almonds

Almonds are nuts that help you control blood pressure, bad cholesterol and boost your metabolism. These are possible because Almonds are rich in Vitamin E, fibre, healthy fats, and the Best source of Zinc and Magnesium. These nutrients also prompt hair growth and provide your body with energy. If you are looking for the best zinc and Magnesium rich foods, then 4 to 5 almonds a day can give you that.

5. Tofu

Tofu is a soybean-based product famous among vegans because of its high protein-rich properties. It can provide protein to vegan friends and provide you with iron, calcium, zinc, and magnesium. This can stimulate healthy bones and the immune system. So tofu is another excellent zinc and magnesium rich food that my vegan friends can eat worry-free.

zinc magnesium rich foods

6. Oat Meals

Oat Meals are great ways to provide your body with fibre and vitamin A, C, and E that strengthen your metabolism and promote weight loss. But do you know that oats meal is also one of the foods containing zinc and magnesium that provides energy to your cells and boost hormone production? So having oatmeal in the morning is an awesome breakfast for your body to become healthier.

7. Red Kidney Beans

Red kidney Beans are Pretty famous for their distinctive colour and taste. They are full of protein and fibre and are foods containing iron, potassium, phosphorus, zinc, and magnesium. That helps your stomach feel full for a longer time while providing energy and controlling your hunger.  Its fibre also herpes in preventing colon cancer in your body. So if you are eating red kidney beans, you are doing great for your body’s health.

8. Avocado

Avocado is another fruit in this list of Zinc and Magnesium rich foods that helps you fight weight gain and control your mental fatigue. When you eat avocado, you also get fibre in your body that provides strength to your stomach, and its nutrients also help treat erectile dysfunction while reducing the stress from your body. Eat it with your meal or add it to your salad to boost your body’s health.

9. Spinach

Spinach is the only leafy vegetable in the zinc and magnesium rich foods list. That also contains high amounts of iron, calcium, zinc, and magnesium. If you eat spinach, it will help you fight anemia and strengthen your digestive system. It also provides nutrients like calcium and zinc to your body, increasing bone density and male hormone production. So adding spinach to your salad is always a good choice.

10. Chickpeas

Whether it’s canned chickpeas or fresh chickpeas you like, they are foods that contain healthy nutrients that help your body become more robust and fight disease. It is also a great source of protein, calcium, zinc, and magnesium that prompts muscles and bone health. So What are you having tonight? Chole Masala?

Bottom Line

Here ends the list of 10 Zinc and magnesium rich foods that can be helpful for vegan and nonvegan friends. Most of these foods are in your kitchen, but you are not aware of their benefits now that you know. So start using them on your plate to live healthy lives.

These are five foods that could improve you mind

Currently, one in five Brits say they are stressed and 10% say they are burnt out, so how can people take simple nutritional steps to improve their moods?

Containing a high number of antioxidants and specifically flavonoids, berries are one of the best foods to gain a positive mindset

Containing a high number of antioxidants and specifically flavonoids, berries are one of the best foods to gain a positive mindset

A new survey by health and wellness experts Protein Works reveals the current negative moods Brits are feeling is caused by an imbalance of hormones, prompting them to provide advice on simple dietary changes people can make to help have a positive impact on their wellbeing.

With many stating they feel concerned and more experiencing fatigue, Protein Works’ nutrition experts have listed five key ingredients and foods that can help put a spring in people’s steps, without sacrificing on flavour and taste in a balanced diet.

These are the five foods you should put on your menu


Containing a high number of antioxidants and specifically flavonoids, berries are one of the best foods to gain a positive mindset.

From blueberries to strawberries, they have multiple benefits for our mood such as activating brain pathways that improve cognition, as well as combatting the negative effect of stress throughvitamin C.

Having berries at breakfast can set you up for the day ahead, as it can improve mood within two hours of being consumed.


Oats are extremely high in fibre which stabilises blood sugar levels and prevents mood swings.

Additionally, oats contain zinc which supports overall brain health and glucose to provide the body with energy.

Oats also trigger the release of tryptophan which produces serotonin, lowering anxiety and depressive symptoms.

Oats are available in many forms such as overnight oats and porridge.


Plant-based flaxseeds are a great source of omega-3, which helps increase dopamine and serotonin.

This is critical to mood and mental health, whilst also containing lots of other nutrients including protein and fibre.

It can be included in a lot of meals including breakfast and salads, and is high in thiamine, which is a B vitamin that increases and energy, helping improve moods.

Zinc and magnesium are also found in flaxseed, which is a relaxing mineral, reducing stress and improving energy production.


The caffeine in coffee has mood improving qualities as it is a central nervous system stimulant.

Caffeine blocks the adenosine’s receptors in the brain and therefore increases alertness and energy levels. It also provides a boost to serotonin levels, balancing both mood and overall outlook.

Having too much caffeine can lead to anxiety and jitteriness, therefore it is recommended you don’t consume any after 2pm. However, a cup of coffee may help to improve your mood and productivity when lacking energy.


Popular in the Middle East, ashwagandha is an adaptogen that can improve a person’s mood. Research has proven that this leaf significantly reduces stress levels as it lowers the level of cortisol within the body, a stress hormone. A herbal ingredient, it is most commonly taken in the form of a powder such as in a meal replacement shake.

Mark Coxhead, founder and chief executive of Protein Works said: “Looking after the body by consuming the correct nutrients and ingredients is vital in maintaining a healthy lifestyle.

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