NutritionResearch

Seven of the best Zinc Rich Foods

Fitness & Power

Zinc is one of the most important minerals that your body needs for proper development. Zinc is important for the sense of smell, a healthy immune system, healthy hormone levels, stimulating enzyme production of over 100 enzymes, and creating DNA. Among these helpful functions Zinc also enables cells in your body to communicate by functioning as a neurotransmitter.

Zinc deficiency can decrease growth, cause diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and lower and inefficient immunity. But on the other side consuming too much zinc can cause nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term. In general, if you are diagnosed with zinc deficiency, you need to increase your zinc intake by using supplements or zinc rich foods. Also, you should consume more animal foods than plant foods.

7 of the best zinc rich foods for you:

1. Spinach

Spinach is not the food with the most Zinc in it, but we promote it because of the fact that it is a cheap source. Add to this the vitamins and minerals and fiber that are contained in spinach – you have a reason to consume it daily. Serving Size (100 grams), Zinc (0.53 milligrams), 23 calories.

2. Beef

If you aim to increase your zinc levels fast, you should try eating more beef. Beef contains more Zinc that any other food. And who does not want a nice, juicy beef steak?. Serving Size (100 grams), Zinc (4.18 milligrams), 254 calories.

3. Shrimp

Besides a very good portion of Zinc, are also known for high quality protein, and being low in calories. They have a significant level of antioxidants in them, which are serious help when suffering from an inflammatory condition. Serving Size (100 grams), Zinc (1.34 milligrams), 85 calories.

4. Kidney beans

Another non-meat source that has high levels of Zinc in it. Kidney beans are great for maintaining healthy blood pressure and keep you full throughout the day. On top of this they are excellent source of protein and fiber. Serving Size (100 grams), Zinc (2.79 milligrams), 127 calories.

5. Flax Seeds

It seems flax seeds are receiving the spotlight these days mainly because their abundance of omega-3, fiber, and they are a zin rich food as well. This is not the type of food you can eat all day long, but more to be used as a spice or a side dish with meals. Use it in soups, yogurt or smoothies. Serving Size (100 grams), Zinc (5 milligrams), 534 calories.

6. Pumpkin Seeds

We can honestly say that we’re sure you’re not eating enough pumpkin seeds. This world known October delight is actually preparing your body with healthy nutrition’s for the whole year. Pumpkin Seeds have incredible amount of Zinc in them, omega 3-s and do wonders for your proper sleeping habits. Serving Size (100 grams), Zinc (7.81 milligrams), 559 calories.

7. Oysters

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Although we cannot exactly calculate the amount of Zinc in Oysters, we can assure you will not overeat them. Very low on calories and excellent for your immunity system. Serving Size (100 grams), Zinc (16-182 milligrams), 199 calories.

Source: https://www.fitnessandpower.com/nutrition/zinc-rich-foods