10 Foods High in Zinc
Zinc is a metal that often gets overlooked when it comes to healthy diets, but it is just as important as other minerals. Zinc helps in some very important functions such as supporting the immune system against viruses and bacteria. It also helps with our senses of smell and taste and helps with the healing of wounds.
Although zinc is actually quite abundant on Earth, we only need a very small amount of it in our bodies to remain healthy and well. There are plenty of delicious and nutritious foods that contain zinc, meaning we should have little to no difficulty getting what we need. Here’s a look at some foods that have particularly high zinc content.
Zinc Rich Food #1: Mushrooms
The variety of mushrooms is enormous, with many of them very popular in cuisines around the world. Not only are they delicious, they are also nutritious, and supply us with plenty of important vitamins and minerals. Mushrooms are also a very good source of zinc, and their low-calorie count makes then ideal for people on a weight loss diet 1https://www.weightlossresources.co.uk/calories-in-food/veg/mushrooms.htm.
As tasty as they are, though, remember that some mushrooms can be very bad for you indeed. You shouldn’t go picking your own unless you are absolutely sure of what you are doing. It is best to purchase from a supermarket or other reliable source for something that is safe as well as tasty and nutritious.
Zinc Rich Food #2: Cereals
Breakfast is the most important meal of the day, and for most people this means cereals. Not only are cereals tasty, they are also quick and easy, making them ideal for when you are running on a tight schedule. They are also packed with important nutrition that will help give you a bump start for the day ahead.
Many cereals are fortified, meaning that various vitamins and minerals have been added to enhance their nutritional values. This includes zinc, making cereals a good source of the metal. If you are unsure, you can check the nutrition table on the packaging to see which nutrients are inside.
Zinc Rich Food #3: Lobster
Lobster tends to be quite pricey, so many of us won’t dine out on it too often. It’s delicious flavour, though, means that it is well worth the treat from time to time. In addition to being delicious, lobster is also healthy and nutritious and a very good source of zinc.
If lobster is a little out of your price range, then you could compromise and try crab instead. It’s tasty, juicy meat is ideal in a range of dishes and is also packed with nutrients including zinc. Bear in mind that different types will hold different nutrition values, so check first to be sure.
Zinc Rich Food #4: Dark Chocolate
There is no harm in treating yourself to something naughty every now and then, the trick is to do so in moderation. It gets even better when you discover that such treats can also sometimes be nutritious, and dark chocolate is packed full of goodness. It is a good source of vitamins and minerals, including zinc.
100 mg of dark chocolate contains around 9.6mg of zinc, making it a good source of the important metal. Bear in mind, though, that other types of chocolate are likely to contain far more unhealthy additives and less of the goodness that dark chocolate has.
Zinc Rich Food #5: Oysters
Considered by many to be an aphrodisiac, oysters are often enjoyed raw, perhaps with a splash of Tabasco sauce. While they are not really a treat for the faint-hearted, they do pack a lot of nutrition. They are high in vitamins, minerals, protein and an average oyster will contain more than 5mg of zinc.
If raw oysters are too adventurous for you, then you can still enjoy them cooked in a variety of dishes. It is also thought that they help to strengthen the immune system, making it worth your while to have some in your diet occasionally. They might even be able to provide some benefit in quite an adult way when enjoying some privacy with your partner.
Zinc Rich Food #6: Meat
Meat is an important part of our diets as it is full of the proteins that are the building blocks of our own bodies. It is also an excellent source of a wide selection of vitamins and minerals, including zinc. Meat is also very versatile, coming in different types, and is popular in cuisines from all over the planet.
Lean cuts of meat are a better source of zinc than fatty cuts, while also being more suitable for people that wish to watch their weight. Meats are also a good source of omega 3 fatty acids and other compounds that offer a range of health benefits. Although some people claim that eating too much meat is bad for our health, it is fine provided you don’t overdo it and eat a balanced diet.
Zinc Rich Food #7: Dairy
Milk, eggs and cheese are used extensively all over the world. They are ideal for breakfasts, for snacks, part of a main meal or as ingredients in recipes for dishes from all over the planet. The great news is that they are also packed full of nutrients such as calcium and protein and are also a good source of zinc.
Yoghurt is another dairy product that is popular in healthy living circles and is also a good source of zinc. In addition to healthy nutrients, it is also low in calories and also a probiotic, which encourages a healthy digestive system. Not only are dairy products packed full of nutrition, but they can also be simply delicious.
Zinc Rich Food #8: Vegetables
Children and adults are often told that they should eat their greens, and for very good reasons. Vegetables are a very good source vitamins and minerals that help to keep us healthy and well, keeping everything functioning smoothly and keeping our immune system strong. Vegetables are also a very good source of zinc.
Even if you don’t like the taste of vegetables, you should still try to include some in your diet for the health benefits they provide. The good news is that they come in a lot of varieties and are also versatile in cooking, so you should be able to find something you like.
Zinc Rich Food #9: Spinach
Although spinach belongs firmly in the vegetable category, it is deserving of a mention on its own. Spinach is considered by many to be the king of all foods and is among the most nutrient-rich food there is. Packed with important vitamins and minerals it is also a good source of zinc and is also versatile enough to be cooked in a wide variety of dishes.
Spinach is also often considered to be a superfood because it is thought to help decrease the risk of heart disease, cancer and a range of other conditions. It is also low in calories which helps to make it ideal for people that are on a weight loss diet.
Zinc Rich Food #10: Nuts
Whenever somebody is devising a healthy diet plan, nuts are often high on the list. They are delicious, convenient but most of all, they are packed full of essential vitamins and minerals including zinc. They are also a good source of healthy fats, proteins and fibre.
Nuts are very varied in flavour and in nutrition content. If it is zinc that you are looking for, then cashews should be on your shopping list, although almonds, peanuts, pecans and walnuts are also high in zinc content. While nuts do tend to pack calories, they also pack plenty of goodness that will help to promote good health.
