5 Zinc-Rich Foods

2020-05-05

Since no recognized antidote for COVID-19 or coronavirus has been discovered yet, our temporary reliance is on our body's immune system. Among some mineral substances that increase that immunity, zinc is one of the most important.

Zinc is a very essential mineral for the body. It is necessary for the proper functioning of more than 300 enzymes. It maintains immunity and helps grow and repair body tissues. According to data obtained from one study, men need an average of 11 mg of zinc daily and women need an average of 8 mg of zinc daily. Let's learn about 5 zinc-rich foods in detail.

1. Dairy products

Dairy products like milk, cheese or butter contain plenty of nutrients and zinc. The body can absorb this zinc relatively easily. These foods are important for bone health along with protein, calcium, and vitamin D. One cup of non-fat or low-fat milk contains 9% (1.02 mg) of the daily zinc requirement, while one cup of non-fat or low-fat yogurt provides 22% (2.38 mg) or 20% (2.2 mg) zinc respectively.

2. Eggs

The moderate amount of zinc in eggs can meet daily requirements. In addition to zinc, eggs contain calories, protein, healthy fats, B vitamins, selenium and many other vitamins and minerals. Each egg contains about 0.6 mg of zinc.

3. Meat

Meat is an excellent source of zinc. Especially red meat. In addition to beef, lamb also contains plenty of zinc. 100 grams of meat from organic cows (what we call grass-fed cows) contains 4.8 mg of zinc. In addition, beef is an excellent source of important nutrients including protein, iron, and B vitamins.

4. Nuts

Another zinc-rich food is nuts. Zinc-rich nuts like peanuts, pine nuts, and cashews boost immunity. As a result, it can help get rid of heart disease, cancer and diabetes. Nuts contain healthy fats and fiber along with other nutrients. About 100 grams of nuts contain about 1 mg of zinc.

5. Seeds

Seeds such as pumpkin, beans, sesame and gourd seeds contain adequate amounts of zinc. In addition, these seeds contain healthy vitamins and minerals. One cup of pumpkin seeds contains 6.6 mg of zinc, which is more than meat. It can be eaten boiled or cooked.