Top 10 best foods that are high in zinc. Zinc is very essential nutrition in our body as important as protein, iron, and calcium. It is needed every day in our body in order to maintain health and perform important functions each day. Some people are at risk of a (zinc deficiency), including young children, teenagers, the elderly, and women who are pregnant or breastfeeding, so in this video, we're looking at (10 of the best foods that are high in zinc)
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SUMMARY :-
1. Pumpkin Seeds
Pumpkin seeds and pumpkin seed oil are able to reduce the risk of breast cancer in post-menopausal women, according to research published in Nutrition and Cancer. Pumpkin seeds are also good for prostate health, and they promote your mental health.
2. Legumes
Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. In fact, 100 grams of cooked lentils contain around 12% of the DV. However, they also contain phytates. These anti-nutrients inhibit the absorption of zinc and other minerals, meaning zinc from legumes isn’t as well absorbed as the zinc from animal products. Despite this, they can be an important source of zinc for people following vegan or vegetarian diets.
3. Mushrooms
Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities, reduce inflammation, fight cancer, protect your heart and improve brain function.
4. Eggs
Eggs contain a moderate amount of zinc and can help you meet your daily target. For example, 1 large egg contains around 5% of the DV. This comes with 77 calories, 6 grams of protein, 5 grams of healthy fats, and a host of other vitamins and minerals, including B vitamins and selenium.
5. Dark Chocolate
Perhaps surprisingly, dark chocolate contains reasonable amounts of zinc. In fact, a 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc or 30% of the DV. However, 100 grams of dark chocolate also contain 600 calories. So while it provides some healthy nutrients, it is a high-calorie food. While you may get some added nutrients with your treatment, it’s not a food you should be relying on as your main source of zinc.
6. Avocado
If you’re looking for fruits that contain zinc, reach for an avocado. It’s known as one of the healthiest foods on the planet because its packed with essential nutrients. And research shows that avocado consumption is associated with better diet quality and nutrient intake.
7. Dairy
Dairy foods like cheese and milk provide a host of nutrients, including zinc. Milk and cheese are two notable sources, as they contain high amounts of bio-available zinc, meaning most of the zinc in these foods can be absorbed by your body. For example, 100 grams of cheddar cheese contains about 28% of the DV, while a single cup of full-fat milk contains around 9%
8. Almonds
Wondering which nuts are high in zinc? Almonds nutrition is truly remarkable, and many studies show that it benefits many aspects of health, including cardiovascular health and weight control. In addition to its zinc content, almonds also provide vitamin E, manganese, magnesium, and riboflavin, among other important micronutrients.
9. Whole Grains
Whole grains like wheat, quinoa, rice and oats contain some zinc. However, like legumes, grains contain phytates, which bind to zinc and reduce its absorption. Whole grains contain more phytates than refined versions and will likely provide less zinc. However, they are considerably better for your health and a good source of many important nutrients like fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium. In fact, eating whole grains has been linked to a longer life and number of other health benefits, including a reduced risk of obesity, type two diabetes and heart disease.
10. Some Vegetables
In general, fruits and vegetables are poor sources of zinc. However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat.
Potatoes, both regular and sweet varieties, contain approximately 1 mg per large potato, which is 9% of the DV. Other vegetables like green beans and kale contain less, at around 3% of the DV per 100 grams. Although they don’t contain a lot of zinc, eating a diet rich in vegetables has been linked to a reduced risk of chronic diseases like heart disease and cancer.
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