Zinc is essential for building immunity, repairing tissues, and supporting overall health. It also improves taste and smell. Both vegetarians and non-vegetarians in India can include a variety of Indian foods containing zinc to meet their daily requirements. Here’s a list of zinc-rich foods from India that can help you stay strong and healthy!
What Are Zinc-Rich Foods?
Zinc-rich foods are those that provide significant amounts of zinc per serving, helping boost immunity, improve metabolism, and support growth. Incorporating these Indian staples ensures you meet your daily zinc needs without relying solely on supplements.
Best Indian Zinc-Rich Foods You Must Include
Vegetarian Zinc-Rich Indian Foods
1. Spinach (Palak)
One of the Indian foods rich in Zinc is Spinach (Palak). Eating 2 cups of spinach daily can help meet your zinc requirement (10 mg for women, 12 mg for men).
2. Mushrooms (Khumb)
Mushrooms are a zinc-rich food and are also high in fiber, antioxidants, and protein. Consuming 5 mushrooms a day is ideal for a balanced nutrient intake.
3. Chickpeas (Kabuli Chana)
Chickpeas are widely used in Indian snacks and curries. They are a zinc-containing food and rich in vitamins and minerals. 1 cup per day aids digestion and supports weight management.
4. Jowar (Sorghum) & Bajra (Pearl Millet)
Bajra is a traditional Indian grain rich in zinc. 1–2 cups in a khichdi or roti is perfect for maintaining zinc intake, especially during winter. Jowar roti or porridge is a nutritious Indian staple and a good source of zinc.
5. Lentils (Urad Dal & Moong Dal)
Urad dal is a popular zinc-rich food used in dal, idli, dosa, and snacks. 2 bowls daily are sufficient for daily zinc intake. Moong dal is an everyday ingredient in Indian kitchens. Women need 25g, and men 38g daily to maintain zinc levels.
6. Curd (Dahi)
Curd is a staple in Indian meals and provides zinc. Include it in your diet for lunch, dinner, or snacks. 1 small bowl (100–150 g) per day can contribute to daily zinc intake.(Also Read: 9 Amazing Benefits Of Curd For Skin, Hair, Face & Mood)
7. Oatmeal (Daliya or Rolled Oats)
Oatmeal is becoming popular in India for breakfast. 1–2 cups daily provide zinc and essential nutrients. (Also Read: 11 Health Benefits Of Oats & Oatmeal)
Fruits, Nuts & Seeds Rich in Zinc
8. Banana (Kela)
Bananas contain zinc and provide instant energy. 2 bananas daily can help meet your zinc needs.
9. Walnuts
Walnuts provide a similar zinc content as almonds (~3.1 mg per 100 g). They are better known for their omega-3 fatty acids, but they also contribute to your daily zinc requirement. A few walnut halves a day is a healthy add-on.
10. Almonds
Almonds offer a moderate amount of zinc (about 3.1 mg per 100 g). They are also rich in vitamin E, fiber, and antioxidants. A handful of almonds daily makes for a crunchy, zinc-supporting snack.
11. Cashews
Cashews are one of the best nut sources of zinc (about 5.8 mg per 100 g). Along with zinc, they pack in healthy fats, magnesium, and protein. A small handful (7–8 cashews) daily is enough to boost your zinc intake.
12. Sesame Seeds (Til)
Til is a traditional Indian superfood rich in zinc and calcium. Around 1–2 tablespoons (10–15g) daily offer 0.8–1 mg of zinc, perfect for sprinkling on rotis, salads, or sweets.
13. Sunflower Seeds
These crunchy seeds provide skin- and heart-friendly nutrients. About 2 tablespoons (20g) daily give roughly 1 mg of zinc, making a great healthy snack.
14. Hemp Seeds
Hemp seeds are one of the richest plant-based sources of zinc, giving nearly 2 mg per 2 tablespoons (20g). They’re also high in protein and omega-3s.
15. Flaxseeds (Alsi)
Alsi is loaded with fiber, omega-3s, and zinc. Around 1–2 tablespoons (10–15g) provide 0.5–0.8 mg of zinc, making it versatile for chutneys, cereals, or smoothies.
16. Chia Seeds
Chia seeds provide a good zinc boost, about 0.5 mg per 2 tablespoons (20g), along with calcium and fiber. Perfect for puddings, smoothies, or drinks.
17. Pumpkin Seeds
Pumpkin seeds are packed with zinc, protein, and antioxidants. About 2 tablespoons (20–25g) daily provide roughly 1.5–2 mg of zinc, helping boost immunity and overall health.
Non-Vegetarian Zinc Sources
18. Eggs (Anda)
Eggs are a great source of zinc and protein. 2–3 whole eggs a day suffice for daily zinc requirements.
19. Chicken
Lean chicken, especially roasted or grilled, is a good source of zinc. Eating 100–150 g daily can help meet your zinc needs. Keep it simple and avoid too much oil or spice.
20. Mutton
Mutton is also rich in zinc along with iron and protein. A moderate serving of 100 g is enough. Best eaten in a light curry or roasted form rather than heavy oily gravies.
Takeaway: Zinc-Rich Foods in India
Maintaining good health is easy with simple Indian foods like spinach, dals, nuts, curd, eggs, and grains. For additional support, you can also consult your doctor about zinc supplements.