9 zinc-rich foods that belong in your diet

Introduction:

Zinc is a key mineral for healthy diet. It is important for immune function, it helps blood to clot when you are injured and it regulates your blood sugar. It is crucial for your body but you need it in small amount when women need 8 mg/daily, men need 11 mg and breastfeeding women 12 mg. There are animal sources of zinc like eggs, seafood and meat, also plant-based food exist.

1. Oysters

It is the richest source of zinc when three ounces of raw oysters contain 32mg of zinc, more than three times your recommended daily intake.

Per 85g serving: 50 calories, 1g fat (0g saturated), 4.5g carbs, 0g sugar, 151mg sodium, 0g fibre, 4g protein

2. Lean sirloin steak

Choose lean sirloin with most of the fat trimmed, and you’ll get five mg of zinc per four-ounce (113g) serving.

Per 113-gram serving: 144 calories, 4g fat (1.5 g saturated), 0g carbs, 0g sugar, 63mg sodium, 0g fibre, 25g protein

3. Lamb

Choose lamb instead of beef as 113g serving of lamb contains just under four mg of zinc, almost half of what the average woman needs in a day.

Per 113g serving (fat trimmed): 168 calories, 9g fat (3g saturated), 1g carbs, 0g sugar, 121mg sodium, 0g fibre, 21g protein

4. Hemp seeds

If you prefer plant-based food you can choose hemp seeds. You can add them to yogurt or salad to mix things up. They’re loaded with healthy fats, and a three-tablespoon serving contains 3mg of zinc.

Per tablespoon serving: 166 calories, 14.5g fat (1.5g saturated), 2.5g carbs, 0.5g sugar, 2mg sodium, 1g fibre, 9.5g protein

5. Chickpeas

If you want to increase your zinc intake without meat you can add beans and legumes. A cup of cooked chickpeas is high in fibre and protein, and contains 2.5mg of zinc.

Per 1-cup serving: 269 calories, 4g fat (0.5g saturated), 45g carbs, 8g sugar, 11mg sodium, 12.5g fibre, 14.5g protein

6. Black beans

Another excellent plant source of zinc is black beans. Toss a cup of cooked black beans on top of a salad and you’ll get 2mg of zinc.

Per 1-cup serving: 227 calories, 1g fat (0g saturated), 41g carbs, 0.5g sugar, 2mg sodium, 15g fibre, 15g protein

7. Greek yoghurt

Choose Greek yogurt as 200g container of plain, low fat packs 1.5mg of zinc, nearly a quarter of your daily need.

Per 200g serving: 146 calories, 4g fat (2.5g saturated), 8g carbs, 7g sugar, 68mg sodium, 0g fibre, 20g protein

8. Cashews

Most affordable and delicious nuts. You can eat them roasted or raw, since minerals aren’t affected by heat, and get just over 1.5mg of zinc per ounce.

Per 28g serving: 157 calories, 12g fat (2g saturated), 8.5g carbs, 1.5g sugar, 3mg sodium, 1g fibre, 5g protein

9. Cheddar cheese

28g of sharp cheddar has 1mg of zinc, which is decent if you want a little extra boost. Melt it on top of a burger made with lean ground beef, and you have a meal that meets more than half your zinc needs for the day.

Per 28g serving: 115 calories, 9.5g fat (5g saturated), 0.5g carbs, 0g sugar, 180mg sodium, 0g fibre, 6.5g protein

Sources:

https://www.health24.com/Lifestyle/Healthy-you/9-zinc-rich-foods-that-belong-in-your-diet-20190123

https://www.stylecraze.com/articles/foods-that-are-rich-in-zinc/#gref