NewsPoint
Oct 3, 2024
Red meats like beef, lamb, and pork are rich in zinc, making them one of the most significant dietary sources. A serving of 100g of beef provides roughly 4.8 mg of zinc. Opting for lean cuts can help balance your intake of other nutrients, too.
Image Source: Newspoint
Shellfish such as oysters, crabs, and lobsters pack an incredible zinc punch. Oysters, in particular, are one of the best-known sources, providing up to 32 mg of zinc in just 6 oysters. Shellfish are also low in calories, making them a nutritious option.
Image Source: Newspoint
Chickpeas, lentils, and beans are excellent plant-based sources of zinc. A 100g serving of lentils offers about 1.3 mg of zinc. Though legumes also contain phytates that can reduce zinc absorption, soaking or sprouting them can enhance nutrient bioavailability.
Image Source: Newspoint
Pumpkin, sesame, and sunflower seeds are not only packed with antioxidants but also high in zinc. For instance, a quarter-cup of pumpkin seeds can offer around 2.2 mg of zinc. Seeds are a versatile addition to snacks, salads, or smoothies.
Image Source: Newspoint
Almonds, cashews, and peanuts are excellent sources of zinc, especially for those following plant-based diets. A 28g serving of cashews provides approximately 1.6 mg of zinc. Including a variety of nuts in your diet helps ensure a steady supply of healthy fats, too.
Image Source: Newspoint
Dairy products like milk, cheese, and yogurt are rich in zinc, with yogurt offering up to 1.4 mg of zinc per cup. Dairy is a particularly important source for vegetarians and others who might not consume meat or shellfish.
Image Source: Newspoint
Eggs, particularly the yolk, are a moderate source of zinc. A large egg can provide around 0.6 mg of zinc. Although they don’t contain as much zinc as some other foods on this list, eggs are highly versatile and packed with other essential nutrients.
Image Source: Newspoint
Whole grains such as oats, quinoa, and brown rice provide a good amount of zinc, though, like legumes, they contain phytates that may hinder absorption. Consuming a variety of grains can contribute about 2-3 mg of zinc per cup.
Image Source: Newspoint
Vegetables, such as spinach, mushrooms, and kale, contain small amounts of zinc. For instance, a cup of cooked spinach offers roughly 1.4 mg of zinc. Though they aren't the highest sources, including vegetables in your diet adds variety and balances your nutritional intake.
Image Source: Newspoint
Surprisingly, dark chocolate can offer a decent amount of zinc. A 100g bar of 70-85% dark chocolate contains up to 3.3 mg of zinc. While it’s a delightful treat, be mindful of portion size to avoid excessive sugar intake.
Image Source: Newspoint
Thanks For Reading!