Zinc is an essential nutrient for our body, as it is present in every single tissue of the body. Therefore, it is very important to eat zinc enriched foods. It is a basic need for our body. It is also a powerful anti-oxidant that helps in preventing the problem like cancer. It also helps in maintaining the hormonal levels of our body. So, if you are not eating the foods high in zinc, then it is the time to add them to your diet.
Benefits of Zinc:
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There are various benefits of zinc:
- It is good for our skin. It provides various skin benefits to our skin, like curing acne and pimples.
- It can heal the chronic infection like eczema. This chronic disorder of the skin usually occurs due to the deficiency of zinc in the body. So, consume this mineral to get rid of such infection.
- It can heal wounds effectively.
- It can fight with a prostate disorder.
- It can prevent the severity of cold illness.
- Zinc not only helps in preventing various infections, but it also helps in controlling your appetite while letting you lose weight easily.
- It is the very important mineral that one should consume at the time of pregnancy as it is a very important mineral used for repair, production, and functioning of DNA.
- It improves vision and also helps in curing night blindness.
- It is an important nutrient for sexual reproduction and development.
There are unending health benefits of zinc. So, what you are waiting for now. Just starting consuming the foods high in zinc.
Recommended Dosage of Zinc:
Zinc is considered to be one of the most important nutrients for our body. It is really important for the kids to get a proper amount of zinc because a mild deficiency of zinc may cause a huge hindrance to their growth. They are prone to develop the risk of infection, diarrhea and respiratory disease due to zinc deficiency. The Recommended Daily Allowance (RDA) for zinc are as follows:
- 11 mg per day for adult males and 8 mg per day for adult females.
- Kids ranging from 1-8 years must consume 3-5 milligrams of zinc.
- Male kids ranging from 9-13 years are required to consume 8 mg of zinc per day.
- A pregnant and lactating woman must consume 11-13 mg of zinc per day depending on their age.
List of Foods High in Zinc:
Well, here is the list of foods high in zinc. Add them to your diet to get various health benefits from it.
1.) Spinach Rich Source of Zinc
Though spinach doesn’t contain much amount of zinc content in it, but it is a great plant source of zinc. Just 100 grams of spinach can provide 0.53 milligrams of zinc that is equivalent to 23 calories. You can add spinach to salad and eat it on a regular basis to get zinc nutrient.
2.) Pork
Though pork is not the healthiest meat, but it contains zinc in very large amount. Rather than using lean pork try to cook organic pork, so that you don’t get the antibiotics and other chemicals that are injected into pigs to raise their numbers. Just 100 grams of pork provide 6.72 milligrams of zinc that is equivalent to 179 calories.
3.) Salmon Rich Source of Zinc
It is one of the healthiest food which is high in zinc too. It is also high in omega-3 fatty acids, plus it is a great source of protein. It contains a large amount of zinc content in it. Just 100 grams of salmon provide 0.64 milligrams of zinc that is equivalent to 208 calories.
4.) Egg Yolks High Source of Zinc
Egg yolks are the great source of Zinc. If you are only opting for egg whites, then you are really missing a big part of vitamins and minerals from your diet. Though you will be putting on more weight and adding calories to your diet by eating egg yolk. But, you will also get vitamins A, D, E, and K in egg yolk. Just 100 grams of egg yolk provide 4.93 milligrams of zinc that is equivalent to 322 calories.
5.) Turkey Good Source of Zinc
The best part about turkey is that it can provide you a large amount of zinc content without putting on more fat and calories on your body. Just opt for roasted turkey breast and try to avoid extra sodium and nitrates in it. Just 100 grams of turkey may provide 3.09 milligrams of zinc that is equivalent to 104 calories.
6.) Garlic High Source of Zinc
Garlic contains cleansing properties and works as a great cleansing agent for our body. It also contains anti-cancer effects. Plus, it contributes a lot while maintaining a healthy heart. Not only it can provide all such great health benefits, but it also serves a great amount of zinc to the body. Just 100 grams of garlic provide 1.16 milligrams of zinc that is equivalent to 149 calories.
7.) Oysters Rich Source of Zinc
Oysters are also one of the most effective foods high in zinc. So, start consuming it on a regular basis to prevent zinc deficiency and other problems. Just 100 grams of oysters provide 16-182 milligrams of zinc that is equivalent to 199 calories.
8.) Flax Seeds High in Zinc
Flax seeds not only contains high omega 3 fatty acids and fibers but they also contain a good amount of zinc content in it. Pour these seeds on your smoothies and soup and enjoy the taste of these nutritious seeds. Just 100 grams of flax seeds contain 5 milligrams of zinc that is equivalent to 534 calories.
9.) Lamb Rich Source of Zinc
Though, lamb contains the high content of fat in it, but it is very popular food in many countries of the world like beef. It is one of the best foods high in zinc. You can even eat lean pieces of lamb to increase the zinc content in your body. Only 100 grams of lamb contain 8.66 milligrams of zinc that is equivalent to 264 calories.
10.) Peas Great Source of Zinc
Not only peas are good in taste but they also serve a good amount of zinc content to the body. They provide various health benefits like regulating blood glucose in the body and providing energy. Peas also act as an anti-aging agent. Only 100 grams of peas provide 1.24 grams of zinc that is equivalent to 81 calories.
Other Foods High in Zinc:
- Cashew: Just 100 grams of cashew provide 5.35 milligrams of zinc that is equivalent to 553 calories.
- Dark Chocolate: Though, dark chocolate taste little bad, but 100 grams of dark chocolate can provide 9.6 milligrams of zinc that is equivalent to 546 calories.
- Peanuts: Just 100 grams of peanuts can provide 3.27 milligrams of zinc that is equivalent to 318 calories.
- Watermelon Seeds: Just 100 grams of watermelon seeds can provide 10 milligrams of zinc that is equivalent to 602 calories.
- Shrimp: Just 100 grams of shrimp provide 1.34 milligrams of zinc that is equivalent to 85 calories.
- Beef: Just 100 grams of beef provide 4.18 milligrams of zinc that is equivalent to 254 calories.
- Lima Beans: Just 100 grams of lima beans provide 2.83 milligrams of zinc that is equivalent to 126 calories.
- Lobster: Just 100 grams of lobster provide 7.27 milligrams of zinc that is equivalent to 89 calories.
- Beef Liver: Just 100 grams of beef liver provide 4.25 milligrams of zinc that is equivalent to 175 calories.
- Mushrooms: Just 100 grams of mushrooms provide 7.66 milligrams of zinc that is equivalent to 34 calories.
- Crab: Just 100 grams of crab can provide 2.8 milligrams of zinc that is equivalent to 84 calories.
- Sesame Seeds: Just 100 grams of sesame seeds provide 7.75 milligrams of zinc that is equivalent to 573 calories.
Effects of Zinc Deficiency on Human Health:
There are so many negative effects on human health due to zinc deficiency. They are as follows:
- Zinc deficiency interferes with the cell division in sperm.
- An elder man may experience inflammation of the prostate gland due to zinc deficiency.
- Zinc deficiency may cause high blood pressure.
- You may also experience the condition of painful hip and knee joints due to zinc deficiency.
- Zinc deficiency in the kids may cause brain disorders.
- Lack of zinc nutrient may cause emotional and addictive behavior like alcoholism and obsessions.
- You may suffer from depression, lethargy, and epilepsy due to zinc deficiency.