Zinc is one of the important minerals in enhancing the body’s immunity and resistance to many diseases, so it is necessary to take care of eating zinc-rich foods in our diet, along with the 10 best food sources of zinc.
It is also necessary to obtain the permissible daily allowance of zinc through natural sources such as foods, which are:
- 11 milligrams per day for men.
- 8 milligrams per day for women.
- 11 mg for pregnant women.
The importance of zinc for our bodies
Zinc plays a key role during pregnancy as it contributes to the healthy growth of the fetus.
It helps the body to perform many vital functions, enhance metabolism, and the body’s ability to resist many diseases and viruses, in addition to its many other benefits.
Zinc plays a key role in promoting a healthy immune system.
Contributes to the elimination of infections and the speed of wound healing.
It has a prominent role in increasing the vitality and freshness of the skin.
Best food sources of zinc
10- Sesame and pumpkin seeds
Pumpkin seeds are one of the best food sources of zinc. Each 28 of these small grains contains 14% of the daily recommended amount of zinc and many nutrients such as carbohydrates, proteins, and vitamin K.
The meager sesame seeds are also full of countless benefits which makes them a necessary addition to our diet to boost immunity and prevent anemia as it contains zinc, copper, iron and unsaturated fats.
Soybeans contain a lot of benefits and nutrients that support the immune system such as folic acid, potassium, magnesium, and zinc.
One cup of cooked soybeans contains 1.6 milligrams of zinc.
Eating soybeans helps protect the cells of the body from damage because it contains antioxidants.
Soybeans are rich in calcium and vitamin D, which play an important role in maintaining strong bones and their density.
Vegetables are food rich in many important vitamins and minerals such as vitamin A, magnesium, zinc, antioxidants, and many other important nutrients for maintaining a healthy body and strengthening immunity.
Among the vegetables that contain zinc are mushrooms, spinach, broccoli, kale and garlic, as a cup of sliced mushrooms contains 3% of the daily ration of zinc.
Eating vegetables helps the body’s ability to resist infections, cancers, and many chronic diseases.
Leafy vegetables also contribute effectively to promoting bowel movement and digestion, in addition to preventing gastrointestinal cancer.
Studies have confirmed the importance of eating vegetables on a regular basis in regulating blood sugar levels.
Eggs contain a good percentage of vitamins and healthy fats that help regulate the level of cholesterol in the body, thus reducing the risk of heart disease.
Eggs are also one of the best food sources of zinc, as one egg contains 5% of the daily allowance for zinc.
Eggs help build and strengthen bones and reduce the risk of fracture because they contain a high percentage of calcium.
Oysters are among the 10 best food sources of zinc and other key minerals, as one oyster contains 50% of the recommended daily allowance of zinc.
One of the most important benefits of eating oysters increases sexual desire because it contains a high percentage of zinc.
Eating oysters on a regular basis helps in controlling the level of blood pressure and raising the level of good cholesterol, which promotes heart health.
Eating oysters also contributes to weight loss, because it is low in calories and gives you a feeling of satiety for long periods, which helps to lose excess weight.
Oysters are also characterized by containing a lot of minerals such as zinc and vitamins such as vitamin E, which play an important role in strengthening and strengthening the immune system to resist many diseases such as cancer, atherosclerosis, and heart disease.
Legumes of all kinds contain a high percentage of zinc, protein, fiber, and amino acids, which provide your body with many essential nutritional benefits.
The legumes that contain zinc are lentils, chickpeas, kidney beans, broad beans, cowpeas.
Every 100 grams of lentils contains 12% of the RDA of zinc.
Half a cup of cooked beans contains 1.8 milligrams of zinc.
You can eat legumes in soups, salads, and appetizers.
4- Dairy products
Dairy products are the best food sources of zinc that the body absorbs effectively.
Dairy products such as cheese and yogurt are also rich in essential elements such as phosphorous, potassium, and many vitamins and minerals.
Help maintain our energy level.
It is also an essential ingredient for building and growing muscle and maintaining a strong skeleton as you age.
A 250ml glass of milk contains 1 milligram of zinc.
3- dark chocolate
Every 100 grams of chocolate contains approximately 30% of the RDI of zinc.
Dark chocolate helps reduce inflammation in the body and prevent exposure to some chronic diseases such as heart disease and diabetes because it is rich in zinc and antioxidants.
Chocolate with the highest cocoa content is preferred to get the maximum health benefit.
Nuts are excellent sources of zinc, and the most important nuts rich in zinc are almonds, cashews, and peanuts.
Every 28 grams of cashews contains 14% of the daily recommended amount of zinc.
Almonds are one of the best food sources of zinc nuts because every 100 milligrams of almonds represents 24% of your recommended zinc intake.
Nuts have many health benefits, as they contribute to reducing the risk of many cancers, such as breast cancer and colon cancer because they are rich in fiber and antioxidants.
Nuts contain zinc, magnesium, and unsaturated fats, which have an effective role in maintaining heart health and preventing the risk of heart attacks and atherosclerosis.
In addition, eating nuts daily is very beneficial for the skin, as it resists signs of premature aging and increases the freshness and vitality of the skin.
Meat is one of the 10 best food sources of zinc, as every 100 grams of meat is equivalent to 43% of the recommended zinc intake during the day.
Meat helps to strengthen immunity because it contains a high percentage of zinc that works to create antibodies to fight the free radicals that expose us to many diseases.
Meat is one of the foods rich in proteins that contribute to building and strengthening muscles.
Meat contains omega-3s that are beneficial for promoting heart health and reducing the risk of strokes.
Meat is also a food rich in proteins, iron, and a group of necessary vitamins that the body needs.