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8 Zinc-Rich Foods that Need to be in Everyone's Diets | These Help with Overall Health

8 Zinc-Rich Foods that Need to be in Everyone's Diets | These Help with Overall Health

How many do you include in your daily diet?

We are what we eat. Why not be as healthy as possible and cut the junk? We don't produce everything we need and rely on food for those nutrients. Zinc is one such mineral that our body doesn't produce naturally, but it plays an important part in our overall health. According to WebMD, "Zinc is part of important bodily systems, including cell division, immune function, wound healing, and more."



 

Also, per Healthline, our bodies do not have the ability to store zinc, either, which means it's something we need to consume on a daily basis. Young children, teenagers, the elderly, and women who are pregnant or breastfeeding are at risk of a zinc deficiency. 

In a day, an adult woman is advised to consume at least 8 milligrams of zinc. Wondering how to incorporate that to your diet? Here are eight foods that you can include in your meals so you can meet your zinc intake goals for the day. 

1. Meat

Representative Image Source: Getty Images | Noel Hendrickson

Meat, particularly red meat, is an excellent source of zinc. It can be found in beef, pork, and lamb. However, it is worth noting that while it is okay to consume red meat in limited quantities, overeating can lead to an increased risk of heart disease and some cancers. 

2. Shellfish

Along with being healthy and low calorie, shellfish also contain zinc. Oysters contain the most amount of the mineral, but other types contain necessary traces, too. Pregnant women must make sure to cook shellfish completely, to avoid the risk of food poisoning. 

3. Legumes

Representative Image Source: Getty Images | Helen Camacaro

Chickpeas, lentils, and beans all contain substantial amounts of zinc. They are also an excellent source of protein and fiber, and since these are versatile, one can convert this into any kind of dish of their choice. 

4. Nuts and seeds

This food group contains countless benefits, and this is just one of them. In addition to boosting your zinc intake, seeds contain fiber, healthy fats, vitamins and minerals, making them an excellent addition to your diet. Hemp, flax, pumpkin, or squash seeds, are the best for your mineral consumption. 

5. Dairy

Representative Image Source: Getty Images | Arx0nt

Though this is a food group that people following veganism tend to avoid, it must be noted that there are multiple benefits to including dairy in your diet. Apart from zinc, these foods also come with other nutrients that are good for bone health, including protein, calcium, and vitamin D.

6. Vegetables

No meal will be complete without a side of veggies. Generally, most fruits and veggies are considered to be poor sources of zinc, but if you're someone who prefers veggies over meat, then potatoes are a great alternative for you. Other vegetables like green beans and kale contain some traces of zinc, and won't do you any harm in including it in your diet. 

7. Eggs

Representative Image Source: Getty Images | Mitch Diamond

Eggs contain a moderate amount of zinc and can help you meet your daily target. Along with that, whole eggs are also an excellent source of choline, a nutrient that most people aren’t getting enough of.

8. Dark chocolate

The most surprising food item on this list has to be dark chocolate. But, one needs to take into consideration the fact that it is also high in calories, even though it does contain reasonable amounts of zinc. So, this must not be a substitute for any of the above-mentioned food items. 

It is always advised to enjoy a balanced diet to get the best of everything. 

References:

https://www.web. md.com/diet/foods-high-in-zinc#1

https://www.healthline.com/nutrition/best-foods-high-in-zinc

Cover Image Source (Representative): Getty Images | istetiana 

Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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