Fruits That Have Zinc benefits vision and the immune system, helps wounds heal and strengthens your bones. There are a number of zinc rich fruits which will introduce you to this important mineral. Avocado, Raisins, Almonds and Halava are just some of the zinc-rich fruits that can be found in nature. Having a zinc deficiency and not getting enough of this mineral can cause health problems, including an underactive thyroid. Let’s talk about the nutrients found in zinc these fruits.
Top 10 Foods High in Zinc (& Their Health Benefits)
Consuming foods high in zinc is crucial since zinc is an essential trace mineral that is involved in more than a hundred enzymatic activities in the body.
You require a modest amount of this mineral (together with iron) each day to sustain your health and carry out necessary tasks.
Every human tissue contains zinc, which has numerous health benefits including promoting healthy cell division, acting as an antioxidant to prevent free radical damage, and slowing the aging process.
Inadequate intake of zinc is one of the primary causes of zinc insufficiency, which is increasingly recognized as a major nutritional issue on a global scale. According to the World Health Organization, zinc deficiency may affect millions of people worldwide.
In fact, a lack of zinc is considered to be the fifth most important risk factor for disease globally. It happens when your diet is deficient in sources of zinc or when you have problems absorbing zinc because of digestive issues or extremely compromised gut integrity.
The good news is that by consuming high-quality zinc sources on a regular basis, such as the top 17 sources listed below, people can prevent inadequate levels and benefit from this crucial mineral.
Top 10 Foods High in Zinc
Compared to plant meals, such as vegetables, animal products are the best sources of zinc because they have a high zinc bioavailability (the percentage of zinc that is kept and utilised by the body).
According to research, this is because animal sources of zinc don’t include any substances that prevent it from being absorbed, and because sulfur-containing amino acids like cysteine and methionine, which promote zinc absorption, are present.
There are plant-based diets that contain zinc, but they are less bioavailable due to their high phytic acid (or phytates) concentration, which prevents zinc absorption. According to reports, those following a vegetarian or vegan diet may require up to 50% extra zinc each day in their meals in order to absorb what they require.
Nevertheless, techniques including soaking, heating, sprouting, fermenting, and leavening can reduce the inhibitory effects of phytic acid on the absorption of zinc. Yeast-based and sourdough breads, sprouts, and presoaked legumes are also shown to enhance zinc absorption in studies.
The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day:
1. Oysters
3 medium-sized oysters: 16 milligrams (145 percent DV)
Oysters are very high in zinc, however they shouldn’t be consumed frequently. Oysters provide a variety of nutrients, such as protein and antioxidants, but eating them uncooked may expose you to germs and other pollutants, such as heavy metals like cadmium and mercury.
There are healthier ways to get zinc into your diet, though, so stick to eating oysters only occasionally.
2. Lamb
3 ounces: 6.7 milligrams (45 percent DV)
Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.
3. Pumpkin Seeds
1 cup: 6.6 milligrams (44 percent DV)
Pumpkin seeds and pumpkin seed oil are a key food for maintaining wellness in post-menopausal women. Pumpkin seeds are also good for the prostate, and they promote your mental well-being.
4. Hemp Seeds
1 ounce: 5 milligrams (34 percent DV)
Hemp seeds are a great source of omega-3 and omega-6 fatty acids in addition to being high in zinc. They have been discovered to have positive benefits on your cardiovascular system and aid in controlling inflammation.
5. Grass-Fed Beef
100 grams: 4.5 milligrams (30 percent DV)
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, discourage 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 (Garbanzo Beans)
1 cup: 2.5 milligrams (17 percent DV)
Chickpeas, like all legumes, are complex carbohydrates that the body is able to slowly digest and use for energy. Studies show that chickpeas increase satiety and help with weight loss.
They also improve digestion by quickly moving foods through the digestive tract. In addition to garbanzo beans, black beans and edamame are also good sources of zinc.
7. Lentils
1 cup: 2.5 milligrams (17 percent DV)
Lentils are known for their beneficial effects. They are rich in polyphenols and micronutrients, including zinc.
Lentils serve as a plant-based protein, making them an excellent zinc-rich food for vegetarians.
8. Cocoa Powder
1 ounce: 1.9 milligrams (13 percent DV)
Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. Research shows that the presence of flavonoids in cocoa powder helps improve blood flow and lower blood pressure, too.
9. Cashews
1 ounce: 1.6 milligrams (11 percent DV)
Cashews are rich in unsaturated fatty acids and high in protein. Studies indicate that cashews nutrition helps fight heart disease, reduce inflammation, promote healthier bones and support healthy brain function.
These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. Plus, cashews have a good zinc-to-copper ratio. This helps ensure that both of these minerals stay in balance.
10. Kefir or Yogurt
1 cup: 1.4 milligrams (10 percent DV) (values vary)
Kefir and yogurt are cultured dairy products that serve as probiotic foods. They have been shown to support a healthy balance of bacteria in the gut.
Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote heart function and regulate your mood.
Foods high in zinc
Where does zinc come from?
The body needs zinc for healthy skin, a strong immune system, and wound healing, among other things. To support their growth and development, pregnant women, young children, and infants should consume adequate amounts of zinc.
Several foods contain zinc, however not all foods’ zinc can be absorbed by the body in the same way.
Vegetarians and vegans are more prone to experience zinc shortage because people who consume protein are more likely to be able to absorb zinc. Zinc requirements are higher for vegetarians and vegans than for meat eaters.
Breastmilk can also be used to get zinc.
How much zinc do I need?
The majority of people will receive adequate zinc from a nutritious, balanced diet. However, those who are on certain medications, the elderly, those with certain gastrointestinal disorders, pregnant women, and nursing mothers could require extra.
Most people need 8mg of zinc per day for women and 14mg for males. In our page about zinc and your health, you can see how much zinc you need based on your age and stage of life.
What are the best sources of zinc?
Oysters are the best source of zinc, but it is also abundant in red meat and fowl. Beans, almonds, crab, lobster, whole grains, breakfast cereals, and dairy products are additional excellent sources.
The foods listed below are excellent sources of zinc.
| Food | Milligrams zinc per 100g |
|---|---|
| Rock oysters | 20.25 |
| Lamb shank | 10 |
| Beef (steak) | 8.2 |
| Pumpkin seeds (pepitas) | 7.5 |
| Crab | 6.4 |
| Cheese (tasty) | 3.55 |
| Almonds | 3.5 |
| Oats (rolled, uncooked) | 2.35 |
| Lobster | 2 |
| Muesli | 1.8 |
| Chickpeas (canned) | 1 |
| Chicken breast | 0.8 |
| Cornflakes | 0.7 |
| Yoghurt | 0.6 |
| Baked beans | 0.5 |
| Cashews | 0.5 |
| Milk (regular) | 0.35 |
Should I take a zinc supplement?
Most individuals don’t require a zinc supplement. To cure a zinc shortage, however, a zinc supplement may be taken. Zinc-containing lozenges may lessen the duration and intensity of the common cold.
Before taking a supplement, always consult your doctor or pharmacist because taking too much zinc can result in diarrhea and can conflict with other essential elements like copper and iron.
Top 10 Best Zinc Rich Foods in India ~ Nutritionist Recommended
Zinc is an essential mineral for human health, and we can obtain it through zinc-rich foods. This article explores a range of food items that are rich in zinc.
In this era of a health-conscious diet, everyone prefers to choose foods that are high in nutrients after learning about the contents in them. Zinc is one of the essential minerals that the body requires for healthy functioning.
The article below tells you everything about the best zinc-rich foods in India to include in your diet.
What is Zinc?
Zinc is a trace mineral that the body needs in small amounts. However, it is an essential nutrient that a body cannot make or store. It plays an important role in the-
- Formation of DNA
- Cell proliferation
- Protein synthesis
- Tissue repair
- Immune system support
- Expression of the gene
- Healing of the wound
- Growth
Zinc-rich foods in India can be found in both animal and plant-based forms. Food like cereals, snack bars, and baking flour doesn’t naturally contain zinc and is often fortified with synthetic equivalents.
It can also be ingested in the form of supplements or multi-nutrient supplements in addition to natural and processed foods. Because of its significance in immune function, zinc is also incorporated into a few nasal sprays, chewable, and other natural cold remedies.
Zinc is necessary for fast growth, such as during childhood, puberty, and pregnancy, since it aids cell growth and multiplication. The senses of taste and smell are also affected by zinc.
Zinc-Rich Foods In India
Zinc is a vital nutrient for optimum body function, and India is recognised for its seasonal diversity of fruits and vegetables. Here is a list of ten wonderful zinc-rich foods in India to include in your diet.
Dairy Items
Dairy foods, such as cheese and milk, are rich in minerals, including zinc. This zinc is bioavailable, which means it may be absorbed quickly by the body. Dairy products are the zinc-rich food vegetarian Indians should include in their diet to receive enough of this mineral. Yoghurt is the best source of zinc; in fact, both 250 mL of yoghurt and 12 cups of ricotta cheese contain 15% of the required zinc. Zinc is present in milk and cream in trace amounts. These foods are also high in other nutrients that help to maintain bone health and overall wellness.
Fruits and Vegetables
Fruits and vegetables are generally poor sources of zinc, although a few unusual ones do contain a moderate quantity. Zinc-rich vegetables in India include kale, potato (regular and sweet variety), and green beans. Potatoes, including ordinary and sweet types, contain about 1 mg per large potato, or about 9% of the daily requirement, while green beans and kale have less than 3% of the daily value (DV) per 100 gm.
Legumes
Legumes are plant-based meals rich in zinc content. Zinc is abundant in legumes such as chickpeas, beans, and lentils. They’re also low in fat, low in calories, and high in protein and fibre, among other nutrients. Chickpeas contain 2.5 mg zinc per 164 gm. Lentils contain 4.78 mg to 1.27 mg zinc per 100 gm. The zinc content of 180 g of kidney beans is 5.1 mg.
Eggs
Eggs include a small amount of zinc, which helps you meet your daily requirements. Eggs are also a good source of choline, which is hard to come by in other foods. Choline shortage can cause fat and cholesterol build-up. It also aids in the maintenance of a healthy nervous system.
Meat
Zinc is abundant in meat; red meat is a particularly rich source, but other forms of meat, such as cattle, lamb, and pork, may also contain sufficient amounts. A 100-gram (3.5-ounce) portion of raw ground beef provides 4.8 mg of zinc, which is 44% of the Daily Value (DV).176 calories, 20 gm of protein, and 10 gm of fat are also provided by this amount of meat. Meat includes a lot of cholesterol and fat; therefore, it’s important to exercise portion control while eating them. It also contains a lot of other critical minerals like iron, B vitamins, and creatine which are for good health.
Chicken
Chicken is a good source of lean protein, which helps muscular development and growth. However, many people are unaware that it is also high in zinc. Chicken is beneficial for your bones, heart, and immunity if you eat it regularly. Chicken has 2.4 mg of zinc per 85 gm.
Shellfish
Shellfish has low-calorie content and is high in zinc. When compared to other foods, oysters have the highest zinc content. Other shellfish, such as crab, shrimp, lobster, and mussels, have less zinc than oysters, although they are still good providers of the mineral. They’re filled with Vitamin B12, which is essential for a healthy neurological system, metabolism, and blood cells. Oysters have 8.5 mg of zinc per 50 gm. Ensure shellfish is thoroughly cooked before eating it to avoid food poisoning.
Seeds
Apart from vegetarian and non-vegetarian zinc-rich food in India, various seeds have a significant amount of zinc in them, like pumpkin, flax, and sesame seeds. These contain high zinc levels, meeting up to 33% of daily zinc requirements. The seeds are also high in vitamins, minerals, and fibre, ensuring a well-balanced diet. These seeds can also help lower blood pressure and harmful cholesterol levels. The seeds can be included in the diet by adding them to salads, soups, yoghurts, and other meals.
Nuts
Almonds, cashew, pine nuts, and peanuts can increase your zinc intake. Nuts also contain a variety of other beneficial elements, such as healthy fats and fibre and a variety of vitamins and minerals. Cashews are a wonderful choice for a zinc-rich nut. 15 percent of the daily value (DV) of zinc is found in a 1-ounce (28 gm) serving.
Dark Chocolate
Dark chocolate, which is also high in zinc, will fulfil your sugar cravings if you have a sweet tooth. The higher the zinc concentration of your chocolate, the better. Flavanol, found in dark chocolate, provides vascular benefits such as lowering blood pressure, increasing blood flow, and enhancing immunity. The zinc content of a 100-gram bar of 70–85 % dark chocolate is 3.3 mg
What You Need to Know about Zinc and Immunity
- Advice for the general public on COVID-19 nutrition
- Many dietitians offer services virtually and they are covered by most employee health benefit plans. Find a dietitian here.
Zinc is a mineral that your body needs to be healthy. Zinc supports your immune system and helps in normal growth and development at all ages. Read on to learn more about which foods have zinc and how much you need.
How much zinc do I need?
The amount of zinc you need depends on your age, sex and life stage. The table below shows you how much you need:
| Age | ZincAmount needed per day |
| Men 19 and older | 11 mg |
| Women 19 and older | 8 mg |
| Pregnant women 19 and older | 11 mg |
| Breastfeeding women 19 and older | 12 mg |
Which foods have zinc?
Although zinc comes from a variety of different foods, the best sources are high protein foods like seafood, meat, beans and lentils. Some dairy products also have zinc. If you are eating a variety of foods based on Canada’s Food Guide, you will likely get the zinc you need.
The table below shows foods that contain zinc:
| Food | Serving Size | Zinc (mg) |
| Oysters (Eastern, Pacific, wild and farmed) | 75 g (2 ½ oz) | 25-59 |
| Beef | 75 g (2 ½ oz) | 4 to 9 |
| Wheat germ cereal | 30 mL (2 Tbsp) | 2 |
| Pork | 75 g (2 ½ oz) | 2 to 4 |
| Heart of palm, raw | 2 hearts (66 g) | 2 |
| Cheese (cheddar, swiss, gouda, brie, mozzarella) | 50 g (1 ½ oz) | 1 to 2 |
| Ricotta cheese | 125 mL (1/2 cup) | 2 |
| Yogurt | 175 mL (3/4 cup) | 1 |
| Turkey | 75g (2 ½ oz) | 1-3 |
| Baked beans, canned | 175 mL (3/4 cup) | 4 |
| Lentils, canned | 175 mL (3/4 cup) | 2 |
Do I need to take a zinc supplement?
No. If you eat a variety of foods and are in good health, you do not need to take a zinc supplement.
Here are some of the reasons why you may need a zinc supplement:
- You are recovering from surgery on your digestive system.
- You have a disease like Ulcerative Colitis, Crohn’s, or chronic liver disease.
- You are a vegetarian and not eating a variety of plant based protein sources with zinc.
Before taking zinc supplements, it is best to speak with your healthcare provider. Zinc can be harmful if you take too much. At any age, it is important to have no more than 40 mg of zinc per day from foods and supplements.
Can zinc supplements prevent colds?
Research has shown that if you take zinc acetate supplements (often found in cold lozenges) while you have a cold, they may reduce symptoms and how long the cold lasts.
Meal and snack ideas to include more zinc in your diet
Try the tips below to get more zinc in your diet.
- Lean beef is a tasty protein option. Try this vermicelli beef and broccoli pasta.
- Ricotta cheese and yogurt are sources of zinc and make excellent snacks. Spread ricotta on whole wheat crackers or add sliced fruit to your favourite yogurt.
- Purée beans or lentils with a little water and add it to hamburger mixtures, casseroles, soups, stews or pasta sauces.
- Add some spice to your turkey dish by trying this Thai Curry Turkey.