10 foods rich in zinc that you should add to your diet

Zinc is one of the most important nutrients that has a great impact on the functioning of the immune system and the overall health of the body. This rare element is necessary for a healthy life and the proper functioning of the body and helps to regulate many biological processes. don't be In this article, we want to introduce these foods.

BingMag.com 10 foods rich in zinc that you should add to your diet

Zinc is one of the most important nutrients that has a great impact on the functioning of the immune system and the overall health of the body. This rare element is necessary for a healthy life and the proper functioning of the body and helps to regulate many biological processes. don't be In this article, we want to introduce these foods.

Next, we will take a look at the importance of zinc and the points you should keep in mind for its consumption. Then we go to 10 foods rich in this element that you must include in your diet. So stay with us.

Why should you consume zinc?

BingMag.com 10 foods rich in zinc that you should add to your diet

The human body needs zinc for cellular health and also to strengthen the function of the immune system. Therefore, the lack of this mineral can lead to a weak immune system, slow wound healing, unexpected weight loss, poor function of the sense of smell and taste, as well as digestive problems such as diarrhea.

In addition, zinc It has an anti-inflammatory role and can help reduce oxidative stress. Oxidative stress occurs when the balance between the activity of free radicals and the activity of antioxidants is disrupted. This problem can be associated with injuries and chronic diseases.

Zinc also maintains skin health and treats acne and skin problems. For these reasons, you must consume foods rich in this element daily to meet the body's need for this mineral, because the body cannot produce zinc by itself.

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How much zinc do you need daily?

According to information from the US National Institutes of Health, you should get 8 to 11 milligrams of zinc daily. consume Women need 8 milligrams and men need 11 milligrams of this mineral daily.

This number is less for children, and pregnant women may also need more. Consider. The best thing is to consult a doctor or nutritionist to help you determine the amount of zinc you need.

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Keep these points in mind

When adding a nutrient to your diet, you should also consider its absorption. That is, you may consume enough of this substance, but only half of that amount will be absorbed by the body.

The absorption rate of nutrients depends on various factors. One of the things that affects zinc absorption is protein consumption. Protein can help the body absorb more zinc. Therefore, it is better to pay attention to consuming enough protein in addition to consuming zinc.

Apart from the substances that help to absorb this element better, there are also some foods that reduce its absorption. For example, iron lowers the amount of absorbed zinc. The best thing is to take supplements or foods containing zinc at a separate time and do not let supplements or foods containing iron affect it.

Another substance that negatively affects the absorption of zinc is called phytate, which It is found in legumes and all types of nuts and seeds. By cooking or soaking beans and seeds in addition to consuming garlic, onions and plants containing zinc in your diet, you can lead to better zinc intake and absorption.

Although supplements can meet your needs well, The best thing is to get help from natural diets and edibles as much as possible. By doing this, you can be sure of your health and eat fresh and healthy foods.

In general, following healthy and nourishing diets will be the best solution to meet the needs of the body and improve health. But if you have to take zinc supplements for any reason, be careful to use healthy and safe products and consult a doctor before taking them and ask for his help. In addition, be careful not to overdo zinc intake, as high amounts of this element can be toxic and life-threatening.

With all this in mind, try adding the following foods to your diet Add your food to get enough zinc in your body and maintain your overall health.

10 nutritious foods rich in zinc

Here are 10 foods and foods rich in zinc. . According to your diet and preferences, you can add these foods to your diet and meet your daily need for this element.

1. Red Meat; Excellent source of zinc and minerals

BingMag.com 10 foods rich in zinc that you should add to your diet

Red meat, including beef and lamb, is an excellent and rich source of Zinc is considered. In fact, a 100-gram serving of raw and minced beef contains 4.8 milligrams of zinc, which includes 44% of the body's daily requirement for this mineral.

This 100 grams of meat apart from zinc has 176 There are kilocalories of energy, 20 grams of protein and 10 grams of fat that help maintain health. Apart from this, it also provides other nutrients such as iron, creatine and group B vitamins.

Of course, you should be careful not to overdo the consumption of red meat and also choose high-quality meats as much as possible. Go to the quadrupeds that feed only on grass. Excessive consumption of red meat, especially processed meats, can increase the risk of heart diseases and some cancers. Despite the harm of red meat, if you are moderate in consuming this food and avoid processed meats, and also By eating a variety of fiber-rich fruits and vegetables as much as possible, you can reduce your risk of serious health problems and enjoy a varied diet.

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2. Shellfish

BingMag.com 10 foods rich in zinc that you should add to your diet

Mussels are another source of zinc that is low in calories and a healthy seafood. goes. This food is rich in zinc, and for example, 6 medium-sized oysters can provide 32 mg of zinc, which is 291% of the body's daily requirement. Other types of oysters also have this element and are considered good sources, but the amount on them is less than the oyster.

Among other shellfish, we can mention shrimp and crab. Each 100 grams of crab and shrimp can meet 69 and 14% of the body's daily requirement of zinc, respectively.

Despite the high benefits of these seafood, you should see if their consumption is suitable for you. Also, if you are pregnant, make sure they are fully cooked before consuming these foods so that you do not face the risk of food poisoning.

3. beans; Excellent source of zinc for vegetarians

BingMag.com 10 foods rich in zinc that you should add to your diet

Legumes such as lentils, peas and beans all contain significant amounts of zinc. are. In fact, 100 grams of cooked lentils can meet 12% of the body's daily requirement for zinc.

However, legumes also contain phytate, and as we said, this substance prevents the absorption of zinc. In other words, you can't get as much zinc from legumes as you can from dairy or some other food sources.

However, legumes are still an excellent source of zinc, especially for vegetarians who don't want meat or Consume dairy products. Apart from this, they are also high in protein and fiber and you can easily use them in all kinds of dishes and salads. Also, by soaking and cooking beans, you can help absorb zinc as much as possible.

4. Types of seeds

BingMag.com 10 foods rich in zinc that you should add to your diet

Seeds are a healthy, low-volume, and nutritious addition to your diet that will increase your intake. lead to Although any type of seed can be useful, some of them are considered a better choice.

For example, 30 grams of cannabis can meet 31 and 43% of the daily needs of men and women. Among the other types of seeds that are rich in zinc, we can mention pumpkin, pumpkin and sesame seeds.

Seeds, in addition to providing zinc required by the body, contain fiber, healthy fats, vitamins and some other minerals. and therefore they will be a great food supplement to add to your diet. Since they do not have a high volume, you can easily add them to your meals and consume them throughout the day. Adding these seeds to soup, salad, yogurt or other foods will be great and will give a good variety to your food.

5. Types of Nuts

BingMag.com 10 foods rich in zinc that you should add to your diet

Eating nuts and seeds such as pine nuts, peanuts, cashews and almonds can You will face a high volume of zinc. Nuts also contain other nutrients, including healthy fats, fiber, and other vitamins and minerals.

Cashews are rich in zinc, and you can get 15 Solve the percentage of your daily need for this element.

The good thing about nuts is that they are small in volume and you can easily add them to your diet and consume them throughout the day. Nuts are an excellent choice for a healthy and nutritious snack that can help reduce the risk of various diseases, including diabetes, cancer and heart disease.

In addition, according to research, those who Regular nut eaters live longer than those who don't. All these benefits show why you should add nuts to your diet and improve your health with their help.

6. Dairy

BingMag.com 10 foods rich in zinc that you should add to your diet

Dairy products, including cheese and milk, also contain various nutrients such as zinc. Milk and cheese are excellent sources of zinc, because a large amount of zinc in dairy products is absorbed by the body. For this reason, you can get enough zinc without any problems by regularly consuming dairy products.

Approximately 100 grams of cheddar cheese has about 28% of zinc required by the body for daily consumption. Meanwhile, a cup of full-fat milk can provide 9% of the body's daily needs.

In addition to zinc, dairy products can also provide other nutrients such as protein, calcium, and vitamin D. These nutrients have a great impact on body health, strengthening bones, reducing diseases, improving muscle function, etc. In addition, protein can help increase the feeling of satiety, reduce overeating and, as a result, reduce weight.

7. Eggs

BingMag.com 10 foods rich in zinc that you should add to your diet

Eggs contain a moderate amount of zinc, yet they can provide you with the daily requirement of zinc. The body helps. For example, one large egg provides 5% of the body's daily zinc requirement. By consuming eggs along with other foods rich in zinc, you can get enough zinc and keep your diet varied so that you don't get tired of it. Face it with 77 kcal of energy, 6 grams of protein, 5 grams of healthy fats and many other vitamins and minerals, including B vitamins and selenium. This food also contains choline, which helps a lot in burning fat and losing weight.

By regularly consuming this food, you can increase your energy level, strengthen your immune system, and improve your brain function. Say goodbye to body inflammation, control cholesterol levels, strengthen your bones and teeth, burn fat and lose weight, keep your skin and hair healthy, and reduce your risk of heart disease.

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8. Whole grains

BingMag.com 10 foods rich in zinc that you should add to your diet

Whole grains including wheat, quinoa, rice and oats are rich in zinc and minerals. are. Of course, just like legumes, whole grains also contain phytate and prevent zinc absorption. Apart from this, whole grains contain more phytate than their refined counterparts, and the more phytate, the more it hinders the absorption of zinc.

However, you can still consume whole grains and reap the benefits. Take advantage of them. It is enough to use other sources to provide zinc to compensate for the decrease in zinc absorption caused by whole grains.

Whole grains have B vitamins, fiber, magnesium, iron, phosphorus, manganese and selenium. They have many benefits, including increasing life expectancy and reducing the risk of obesity, type 2 diabetes and heart diseases.

9. Some vegetables

BingMag.com 10 foods rich in zinc that you should add to your diet

Vegetables and fruits are low in zinc, but you can eat them and Improve your health. Apart from this, some vegetables also contain adequate amounts of this element and can help meet your daily requirement, especially if you are a vegetarian and do not consume meat or dairy products.

From vegetables containing zinc, we can include potatoes Let's mention green beans and cabbage. Each large potato, whether regular or sweet, contains approximately 1 mg of zinc, which includes 9% of the body's daily requirement for this substance. Each 100 grams of green beans and cabbage can meet more or less 3% of the body's daily requirement.

In general, although vegetables are not rich in zinc, their consumption is still necessary and helps to maintain He is healthy. You can prepare all kinds of salads with the help of these edibles and give a lot of variety to your diet. With regular consumption of fruits and vegetables, your body can get high vitamins, reduce the risk of heart diseases and cancers, and also manage calorie burning and fat melting better.

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10. Dark chocolate

BingMag.com 10 foods rich in zinc that you should add to your diet

Each 100 grams of 70-85% dark chocolate can contain approximately 3.3 mg of zinc. which is equal to 30% of the body's daily need for this mineral.

Dark chocolate with 70% or higher, apart from providing the zinc required by the body, can protect the body against pathogenic free radicals, the possibility of cancer. and reduce heart diseases, regulate blood cholesterol levels, strengthen the brain and mind, protect skin and hair health, improve the immune system, and also help treat depression and lose weight.

Remember that although dark chocolate contains zinc, you should not completely rely on dark chocolate to get this mineral. The high calories of this food can jeopardize your weight loss and diet plan. Therefore, go to other foods and natural sources to provide zinc and sometimes consume a little bit of dark chocolate to enjoy its benefits.

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Concluding Remarks

It is an essential mineral whose adequate consumption affects maintaining health and protecting against various diseases.

You for Getting enough zinc and maintaining health should be helped by diets and edibles containing zinc. These foods include red meat, shellfish and seafood, various legumes and seeds and nuts, dairy products, eggs, whole grains, dark chocolate and vegetables including potatoes, green beans and kale.

You can easily Add these edibles to your diet to benefit from their other benefits in addition to providing zinc needed by the body. Of course, remember to consult a nutritionist before starting a new diet and see how much zinc you need daily. By doing this, you can avoid excessive consumption of zinc and minimize the possibility of serious diseases and problems.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: Byrdie, Healthline

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