Zinc is vital for immunity-building and tissue repair purposes. In addition, zinc also improves your taste and smell. Both vegetarians and non-vegetarians can choose from an ample variety of food containing zinc to fulfill their daily zinc intake. We have listed some zinc-rich foods that can help you stay strong and healthy!
What are zinc-rich foods?
Best Zinc-rich foods You Must Have
1. Spinach
Consuming 2 cups of spinach per day can help you meet your zinc requirement for the day which is 10g for women and 12g for men.
2. Mushrooms
Along with being a zinc-rich food item, mushrooms are loaded with fiber, antioxidants, and proteins. They are the perfect choice for a wholesome nutrient intake. 5 mushrooms are ideal for daily consumption.
3. Chickpeas
Also known as Kabuli Chana, Chickpeas are used as a hero ingredient in various yummy savories. It is a food containing zinc, vitamins, and minerals. Chickpeas are fantastic digestion assistants, and also improve weight management. 3/cup of chickpeas is sufficient for per day consumption.
4. Nuts
Nuts are nutrient-dense munchies that offer a host of health benefits and high doses of zinc. Along with zinc, nuts are also rich in carbohydrates, healthy fats, selenium, magnesium, and vitamin E. A modest amount of cashews, walnuts, and almonds every day can help you fulfill your zinc requirements.
5. Sesame Seeds
Sesame seeds are used to add crunch or thickness, or both, to smoothies and yogurts. They are also a popular zinc-rich food. Use 1-2 tablespoons of sesame seeds to sprinkle atop your smoothie, salad, or yogurt. That is enough for a day’s zinc consumption.
6. Bajra
Bajra is a nutrient-packed food item that offers a high zinc content. Especially in winter, you can reserve Bajra as your go-to zinc-rich ingredient. Make a tasty khichdi using 1-2 cups of Bajra. It’s the perfect meal for zinc intake.
7. Eggs
Eggs are beneficial for your body’s protein and zinc requirements. 3 whole eggs a day are just the right quantity for your daily zinc needs.
8. Banana
Banana is rightly recommended as a strength-building fruit. It is because bananas contain zinc. 2 bananas a day are good enough for daily zinc intake.
9. Pumpkin Seeds
Include a handful of pumpkin seeds in your diet to keep your body nourished with zinc. Add these seeds to your salads, oatmeal, or desserts to make their consumption flavorful and wholesome.
10. Jowar
Best known for Jowar roti, Jowar is a highly beneficial zinc-rich food choice.
Some more zinc-rich foods
11. Urad Daal
Urad daal is a widely consumed food containing zinc. A popular choice for a simple and healthy meal, urad daal with rice is many people’s favorite dish. You can add your own ‘tadka’ to it as per your taste. 2 bowls of urad daal a day are perfect for daily zinc consumption.
12. Cocoa Powder
This is your chance to bake a soul-satisfying cake using cocoa powder. It’s rich in zinc and also gives you an excuse to have a sweet treat that’s nutritious too, in some sense.
13. Curd
 If a bowl of curd is a part of your routine lunch or dinner, you are already on a zinc-nourished diet. If not, you must start because curd offers decent quantities of zinc and can be easily added to your daily diet. (Also Read: 9 Amazing Benefits Of Curd For Skin, Hair, Face & Mood)
14. Moong Daal
Most Indian kitchens are incomplete without moong daal, and so is this list. Frequent consumption of moong daal paves the way to a zinc-rich diet. Try and maintain consistency in its consumption. Women must take 25g moong daal everyday. Men need 38 g of the same.
15. Oatmeal
Your morning breakfast can be a zinc-rich dose if you eat oatmeal in it. It is a popular food containing zinc. You can even cook oatmeal to make a toothsome savory meal. Eating 1-2 cups of oatmeal every day is ideal for a balanced zinc intake. (Also Read: 11 Health Benefits Of Oats & Oatmeal)
16. Meat
Meat is a great source of zinc. Only make sure to eat it simple and roasted. Making it too spicy and oily can be counterproductive. 100-150 g of meat is more than enough for daily zinc requirements. Make sure that if you consume red meat for this purpose, it should be oil-free.
17. Oysters
If you are a seafood fan, oysters are the zinc-packed food you should go for. You should eat oysters fresh and raw.6-7 oysters add up to a good enough zinc-rich meal.
18. Walnuts
Grab a handful of walnuts in the morning and eat them as a quick morning snack. That’s all it will take to meet your zinc goals for the day!
Zinc Rich Foods: Takeaway
Zinc is an essential nutrient for maintaining good health. It can be easily consumed by including simple food items like meat, eggs, nuts, spinach, curd, etc. in your daily diet. You can even consult your doctor for zinc supplements that can give you the necessary doses of zinc.
