A lot of nutrients and minerals are important for the body to function properly. Every single nutrient or mineral we know should be included in our diets in some manner. One of the important minerals our body needs is Zinc. Zinc is often overlooked when we seek different kinds of minerals in a particular food. Although overlooked, zinc is extremely important for the body to perform various functions including synthesizing proteins and DNA. It is also required to help your body heal and also aids the production of various hormones, specially testosterone. Zinc can help your body fight infections and is a mineral that can affect our perceptions of taste.
Since the body cannot store zinc, you need to regularly intake this mineral for your body. Vegetarians might need to consume more amounts since the body absorbs less zinc from plant based products when compared to meat based food products. In this article, we are going to mention few foods that you could consume on a regular basis in order to provide your body with sufficient amounts of Zinc.
Oysters are rich sources of zinc and are delicious. This sea food is not only rich in zinc but it also contains good amounts of proteins and omega-3 fatty acids. There are many ways you could consume them and are a favorite dish of many. Although nutritious and tasty, be careful while you eat them because oysters are a common cause of food poisoning.
2. Dark Chocolate:
If you love chocolate, you are going to love this news. Dark chocolate, in addition to having many other benefits, is also a good source of Zinc. One hundred grams of unsweetened dark chocolate has up to 9.6mg of zinc. You could have plain dark chocolate or you could add it to your desserts.
3. Pumpkin Seeds:
There are very few dishes that have good amounts of zinc in them. For all the vegans out there, pumpkin seeds are an easy and effective source of zinc. These seeds not only contain good amounts of zinc but are also known to prevent prostate cancer. They can also boost the immune system. While consuming them, make sure to eat them raw as roasting the seeds could reduce the amounts of zinc.
Beef and many other kinds of meat are good sources of zinc. There are also many dishes you could make using meat. Beef, pork, lamb, chicken and turkey are all good sources of zinc. Avoid frying them and eat them boiled instead in order to reap more benefits. Although meat is a good source of zinc, they are also high in fats and cholesterol. Make sure to keep these facts in mind before including them in your diet.
5. Sesame Seeds:
Sesame seeds are rich in a number of minerals, including zinc. A 100 gram serving of these seeds can provide you with about 10mg of zinc. These seeds give good amounts of zinc to the body, but try having them raw instead of roasting them in any way. Proving heat to these seeds might result in them losing few amounts of zinc.
Cashews are a good source of zinc and also contain many other nutrients. Nuts, generally, are known to contain good amounts of zinc. 100 grams serving of cashews can contain about 5.6 mg of zinc. You could add these in a lot of dishes. They also add a lot of taste and flavor to otherwise bland tasting foods. They contain cholesterol and hence, make sure you plan your diet accordingly.
7. Fortified Breakfast Cereals:
Many breakfast cereals now come with a good amounts of different minerals including zinc. Make sure you go for a brand that doesn’t add too many calories or sugar in your cereals and stick to the healthiest options. Also, look for cereals with high contents of Iron and Vitamin D. This could add Zinc to your diet on a daily basis without adding too many calories.
Chickpeas are abundant in a lot of minerals and other nutrients including zinc. It also contains resistant starch, along with proteins and fiber. Chickpeas are also a good source of healthy fats and do a good job at reducing cholesterol and regulate the blood sugar levels. There are many Mediterranean recipes you could make with chickpeas and get a dose of zinc in your diet.
9. Swiss Cheese:
Swiss cheese is one of the tastiest and easiest ways of getting enough zinc in your diet. Among all the different kinds of cheese, Swiss cheese contains the least amounts of sodium making it pretty safe for regular consumption. It is also low in calories, unlike other dairy products and are also high in proteins and calcium. You could just add this cheese in different dishes to make them tastier and it also adds good amounts of zinc in your diet.