Are you interested in zinc rich fruits and vegetables? Do you want to know which foods high in zinc should be included in your diet to stay healthy? What’s the recommended daily amount of zinc for an individual, is it more for a man or a woman, and what’s the best type of zinc supplement?
Are you looking for zinc rich fruits and vegetables? I’m on a mission to help you reach your optimal health.
Zinc Rich Foods, Fruits & Vegetables Include in Your Diet
Just like any other vitamin or mineral, Zinc plays an equally important role in the functioning of over 300 enzymes in the body. It not only helps in maintaining the immune system but also aids in repairing the tissues. It is majorly concentrated in the muscles and bones and is found in every cell of the body. While an adult man requires about 12 mg of zinc every day, an adult woman requires about 10 mg of this mineral. Thus we listed zinc rich foods that fulfill your requirements.
Top Zinc Food Items List
Here is a list of foods that have zinc in them to provide you with a healthy way to enrich your body with essential nutrients.
Spinach is a nutrient-dense green vegetable. Besides zinc, it is filled with carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.
- Zinc content: 100g Spinach contains 79mg zinc
- Best way to consume: Cooked with garlic tadka, spinach soups, or add paneer (cottage cheese) to it
- Ideal consumption (per day): 2 cups of leafy spinach
Mushrooms are a high-fiber, protein, and antioxidant-rich low-calorie food. They may also reduce the chance of significant health problems like diabetes. These can be well included in the list of foods that contain zinc.
- Zinc content: 1 cup of mushrooms contains 0.5mg Zinc
- Best way to consume: Add to salad, make mushroom soup, or cook with other veggies
- Ideal consumption (per day): At least 5 buttons of mushrooms
3. Kabuli Channa
Kabuli Chana (or chickpeas) is a rich source of energy and is one of the best zinc-rich foods. Chickpeas, which are high in vitamins, minerals, and fiber, may have a number of health benefits, including improved digestion and weight management.
- Zinc content: 1 cup of Kabuli chana contains 2.5mg zinc
- Best way to consume: Boiled, steamed, or cooked with mild spices
- Ideal consumption (per day): ¾ cup of chana
Nuts, such as almonds, cashews, and walnuts, can be your anytime munching snack. These are high in good fat, low in carbohydrates, and a good source of vitamin E, magnesium, and selenium, among other nutrients.
- Zinc content: a handful of nuts contain 3.5mg of zinc
- Best way to consume: As an anytime munching snack or with smoothies
- Ideal consumption (per day): A handful of almonds, cashews, and walnuts
5. Sesame Seeds
The little white seeds can add a dense taste to any dish. Sesame seeds contain a good amount of proteins and essential nutrients. These are also one of the popular zinc food sources in the market.
- Zinc content: 1 tbsp contains 0.7mg zinc
- Best way to consume: As a sprinkle on salads, smoothies, or oatmeal
- Ideal consumption (per day): 1-2 tbsp
6. Bajra (Pearl Millet)
Bajra is one that can offer you both taste and health. The bajra rotis are very famous in Indian homes. You can also enjoy khichdi made of bajra.
- Zinc content: 200g of bajra contains 3.4mg zinc
- Best way to consume: Bajra roti and khichdi
- Ideal consumption (per day): 1-2 cups
As they say, eggs should be an inevitable member of your nutritious diet. They are not just high in proteins but are also included in the list of foods high in zinc.
- Zinc content: 1 egg contains 1.29mg zinc
- Best way to consume: Boiled, scrambled, or poached
- Ideal consumption (per day): Up to 3 whole eggs
Bananas are carriers of potassium, fiber, and natural sugar. The fiber in this fruit drives waste through your digestive tract and helps to prevent constipation.
- Zinc content: Large sized bananas (8 to 9 inches) have 0.25ml of zinc
- Best way to consume: As it is or in the form of fruit salad
- Ideal consumption (per day): 1-2 bananas
9. Pumpkin Seeds
Include pumpkin seeds in your stock of foods that contain zinc to achieve healthy living. Just dry them and roast them. The seeds have a good amount of zinc and keep your hemoglobin levels correct.
- Zinc content: 1 ounce of pumpkin seeds contains 2.2mg zinc
- Best way to consume: As it is or adds them to salad, desserts, and oatmeal
- Ideal consumption (per day): A quarter cup
Oatmeal is a good example of zinc rich foods for vegetarians. They are tasty and nutrient-dense at the same time. You can enjoy them with milk or can also cook them with veggies.
- Zinc content: 1 packet of oatmeal contains 1.1mg zinc
- Best way to consume: Cooked in milk
- Ideal consumption (per day): 1-2 cups
Best Zinc Rich Foods, Fruits & Vegetables
Zinc is an essential mineral responsible for forming more than 300 enzymes in the human body. These enzymes are responsible for significant activities, including wound healing, building proteins and DNA, immune system function, growth in children and fertility in adults. Moreover, it maintains senses of taste and smell. Thus, one needs to have basic standards of zinc-rich foods in a daily diet.
Are you scared of facing zinc deficiency consequences? Stick until the end of this article to find out all the healthy food items you can include in your diet rich in this mineral.
What Are the Top Food Items High in Zinc?
They say, “prevention is better than cure!” Having sufficient zinc in the body from the beginning is better than spending on treatment for its deficiency. For this, one needs to include zinc-rich foods in a daily diet. This helps in improving your immune system and healing your wounds faster. You can check out the following list of foods containing zinc and incorporate these into your diet.
Top Vegetables That Are Rich in Zinc
Vegetables are usually essential food items for daily consumption. Moreover, some of these are high in zinc. Thus, if you are looking for a diet including zinc-rich foods for vegetarians, the following list will be helpful for you.
- Shiitake Mushrooms: These are common zinc-rich vegetables. About 100 grams of these mushrooms provide about 1.3mg Zinc, about 12% of its DV.
- Green peas: These contain about 1.2mg zinc per 100 grams.
- Spinach: Cooked spinach can be one of the vital foods containing zinc. When cooked, a cup of spinach provides 12% DV (1.4mg).
- Lima beans: About a cup of cooked beans provide 1.3mg zinc, while 100 grams come with 0.8mg.
- Lentil sprouts can also be considered, with 1.5mg zinc present in every 100 grams of such sprouts.
- Asparagus: Per 200 calories of asparagus includes 5.5mg zinc, making it one of the essential foods high in zinc.
- Beet greens: About 0.7mg zinc can be found in every cup of cooked beet greens.
- Broccoli: These are popular zinc vegetables. Every 200 calories of broccoli come with 2.6mg of it and 23% of DV.
- Okra: About 0.4mg zinc is found in every 100 grams of okra, with 4% DV.
- Sweet corn: This is high in zinc, with about 1.1mg per 200 calories.
- Pumpkin seeds: These are good sources of zinc, with 7.99mg of it every 100 grams.
- Garlic: One clove of garlic contains 0.1mg zinc.
- Peanuts: Nuts are worth mentioning while discussing zinc foods for vegetarians. About an ounce of peanuts contains 0.93mg of it.
- Brazil nuts and almonds: These are again essential nuts, containing about 1mg zinc per ounce.
- Cashew nuts: These nuts contain about 3mg of zinc every 56 grams.
- Rice: Polished rice of 246 germplasm contains 33mg zinc per kg.
- Lentils: About 100 grams contain 1mg zinc.
Top Fruits That Are Rich in Zinc
As zinc is an essential nutrient, incorporating such fruits that contain it can be a safe choice for most people. The following list shall discuss fruits rich in zinc in detail.
- Avocadoes: This is an essential fruit with about 0.6mg zinc per 100 grams.
- Blackberries: Every 200 calories of blackberries contain 2.5mg zinc with 22% DV.
- Pomegranate: One of the vital fruits containing zinc can be pomegranate, as it comes with 0.4mg per 100 grams.
- Raspberries: About 0.4mg zinc is present in 100 grams of raspberries.
- Guavas: A commonly known fruit in India, can provide you with about 0.2mg zinc every 100 grams, with 2% of DV.
- Cantaloupe: Every 200 calories of this fruit consists of 1.1 mg zinc.
- Apricots: These are other fruits containing zinc with 0.3mg per cup.
- Peaches: These contain about 0.2mg zinc every 100 grams.
- Kiwifruit: Every 200 calories of this fruit comes with 0.5mg zinc with 4% DV.
- Blueberries: About 100 grams of this fruit provides you with 0.2mg zinc.
Top Animal Proteins and Seafood That Are Rich in Zinc
When it comes to the diet of non-vegetarians, the options are always higher. Such people can always consider the following types of zinc-rich foods and include these in their daily diets.
- Beef: One of the powerful non-veg foods having zinc, beef comes with 11mg per 100 grams, providing 99% of DV.
- Chicken: A roasted chicken leg with thighs contains about 5mg zinc, 49% DV.
- Pork: About a 6-ounce lean pork chop provides 4mg zinc and 32% DV.
- Eggs: A large egg can consist of 0.6mg zinc.
- Oysters: A popular seafood, oysters fall under food items with zinc. About 61mg is found in every 100 grams of these.
- Crabs: These are considered good sources of zinc, offering 6.5mg every 3 ounces of cooked crabs.
- Lobster: These are again crucial zinc-rich foods, with 4.7mg in a small lobster (boiled or steamed).
Top Cereals and Dairy Products That Are Rich in Zinc
Certain food items are applicable for both vegetarians and non-vegetarians. These mainly include breakfast cereals and other dairy products. Therefore, you can consider these items while customising your diet with zinc-rich foods.
- Milk: Nonfat or low-fat milk usually contains zinc, a common preference for health-conscious people these days. About a cup of such milk contains 1.05-1.1mg zinc.
- Yoghurt: About a cup of non-fat yoghurt contains 2.38mg zinc.
- Oatmeal: An essential breakfast item containing 1mg zinc per 100 grams.
- Corn flakes: About a cup of this breakfast cereal contains 2.8mg zinc. However, this might depend based on the brand you purchase.
Therefore, consuming zinc-rich foods can help you maintain its suitable level in your body, which allows you to reap the benefits, such as more robust immunity. The food items discussed above can contribute to your diet and help you avoid diseases caused by zinc deficiency. However, you should always consult a physician or dietician to set the proper measurements for these food items.
Immunity drinks: Rasam recipes are wonderful for keeping the body healthy.
- There is a rasam for almost every common ailment, from colds to fever.
- Most South Indians always list rasam on their list of comfort foods
- Try these Rasam recipes for boosting your immunity naturally
There are grandmother’s remedies and then there are rasams. Whether you grew up in Kerala or Tamil Nadu or almost any part of South India, there’s a good chance that your childhood memories usually involve a potent rasam on days when you were under the weather. There was a rasam for almost every common ailment, from colds to fever. It’s probably why most South Indians (me included) always list rasam on their list of comfort food. When you’re unwell and your taste buds don’t respond to your favourite flavours, a piquant rasam is usually a welcome break.
Over the years I’ve met home cooks and South Indian specialty chefs who have dozens of rasam recipes under their belt. From pepper to garlic, there are multiple lead ingredients in these rasams. And then, of course, are the scrumptious seafood based rasams like the crab rasam, a delicacy in parts of Tamil Nadu. Rasams don’t just aid in digestion but many rasams also pack immunity boosting ingredients. Immunity has become a key buzzword at a time when we battle the Coronavirus and these recipes include key ingredients loaded with goodness like neem, ginger and gooseberry.
Try These Easy Rasam Recipes To Boost Your Immunity:
NEEM FLOWER RASAM / VEPAM POO RASAM
Neem trees are commonplace in many parts of India. This Rasam incorporates neem flowers, that are easy to source (even during lockdown). Neem flowers are known for their digestive properties, vitamins and antioxidants.
- Ghee – 1 tsp / 5 gm (to fry red chilli)
- Red chilli (round) – 4 no
- Tamarind – 30 gms (soaked in 1.5 cup / 300 ml warm water)
- Asafoetida- 1/4 teaspoon
- Turmeric – 1/4 teaspoon
- Curry leaves – 15 nos
- Salt – to taste
- Tur dal (boiled) water – 2 cups / 400 ml
- Jaggery – 1 tsp / 5 gm
- Ghee – 1 tsp / 5 gm
- Dried neem flowers – 2 tsp / 10 gm
- Ghee – 1 tsp / 5 gm
- Mustard – 1 tsp / 5 gm
- Curry leaves – 8 nos
- Garnish: Fresh coriander leaves – 1 Tbs / 10 gm (Chopped)
- Heat a teaspoon of ghee and roast the red chillies till it starts to change colour. To this add the tamarind extract, asafoetida, turmeric, curry leaves and salt and allow to boil till the raw smell of the tamarind is gone.
- Add the dal water and jaggery to the boiling tamarind mixture, reduce the heat and allow the rasam to froth. Remove from fire and cover.
- Heat a teaspoon of ghee and roast the neem flowers till golden. Add this to the rasam.
- Prepare for tempering by heating ghee in a separate pan. Add mustard when it starts to splutter toss in the curry leaves, mix well and add to the rasam.
- Garnish with chopped coriander leaves and serve hot with rice.
Rasam can work wonders for your immunity and health.
GOOSEBERRY RASAM / USIRIKAYA RASAM
I tried this tangy and flavourful Andhra-style rasam during a recent visit to ITC Grand Chola in Chennai. Vitamin-C began trending almost ever since COVID-19 began to occupy global headlines with many doctors concurring that it can give you an extra ring of protection. This rasam features Amla that has been an effective remedy to fight the common cold. Amla’s anti-bacterial and astringent properties can improve your immunity.
- Gooseberries – 40 no / 1 cup / 200 gm (sour amla)
- Tomato – 2 no / 1/2 cup / 100 gm (chopped)
- Jaggery – 1/4 cup / 50 gm (pounded)
- Coriander seeds – 1 Tablespoon
- Red chilli – 4 nos
- Black peppercorn – 1 Tablespoon
- Cumin – 1 tsp
- Tur dal – 1 Tablespoon
- Turmeric – 1/2 teaspoon
- Salt – To taste
- Oil – 1 Tablespoon
- Mustard – 1 teaspoon
- Curry leaves – 20 no
- Garnish: Fresh coriander leaves – 15 gm (chopped)
- Dry roast / broil red chilli & tur dal till red in a pan. Cool.
- Mix the above broiled ingredients with coriander seed, peppercorn, cumin and pound them coarse. Keep aside.
- Cook the tomatoes & gooseberries in 750 ml water until soft. Allow to cool. Mash & strain.
- Add the pounded spice mix to the strained gooseberry & tomato extract.
- Add the turmeric powder and jiggery, mix well and bring to boil and simmer.
- Heat the oil and toss in the mustard and curry leaves, as mustard starts to crackle pour into the simmering rasam.
- Check seasoning. Serve garnished with coriander leaves along with steamed rice.
GINGER AND LEMON RASAM
This home-style rasam combines the immunity boosting properties of ginger and the abundant reserves of Vitamin C in lemon
- Tamarind: 1 gooseberry sized ball
- Tomato: 2 – 3 small (finely chopped
- Green chilli: 1 (slit).
- Asafoetida: a pinch
- Jaggery: 1 teaspoon (finely powdered)
- Ginger: 1-2 big pieces (finely crushed)
- Toor dal: 1/2 cup
- Peppercorns: 1 teaspoon
- Jeera: 1 teaspoon
- Mustard: 1 teaspoon
- Curry leaves: a few sprigs
- Rasam powder: 1 tablespoon
- Ghee: 1 teaspoon
- Turmeric: 1/2 teaspoon
- Salt: to taste
- Coriander: a few sprigs
- Lemon: juice of 1 small lemon
- Soak the tamarind in warm water for about 20 minutes and extract the water
- Pressure cook the dal (about 15 minutes) with turmeric powder.
- Cook the tamarind water on a low flame as you add ginger. Add the tomatoes, green chillies, jaggery asafoetida, salt and rasam powder.
- Mash the dal and add to the tamarind water as it starts to cook and add water (2-3 cups depending on how dilute you want it)
- Grind the jeera and peppercorns and add to the rasam as it begins to simmer.
- Temper the mustard seeds and curry leaves in the ghee and add to the rasam. Add the lemon juice as you switch off the flame.
- Throw in the coriander once the rasam is done and cover with a lid for a few minutes before you serve.