Do you know enough about Zinc & what it does for our body? If not then you have come to the right place. Read on to know the magical benefits of Zinc and how you can incorporate it into your diet.
Our body needs minerals for heart and brain function as well as for the production of hormones and enzymes. Out of all nine micro-minerals, Zinc is an essential mineral that is required in small quantities but it participates in a variety of biochemical processes. It helps in improving immune system, grows and repairs body tissues. Although consuming extra amount of zinc can be harmful for the body. However, the best approach to meet your mineral requirement is to consume foods rich in nutrients and low in calories because our body do not store zinc. This article will tell you how you can combat your Zinc deficiency through diet.
1) Nuts:
Dry fruit such as peanuts, cashews, walnuts is a rich source of Zinc.
Consuming these nuts daily in small quantities can boost your Zinc levels. Nuts also contain healthy fats such as omega 3 fats and omega 6 fats as well as fiber. These fats are heart-friendly, help in reducing the risk of heart diseases, cancer, etc. Also, a handful of nuts is a good and convenient snack option.
2) Meat
Meat is enriched with lots of minerals and vitamins. A large amount of Zinc is present in meat therefore it is considered an excellent source of Zinc. It includes beef, mutton, chicken, and fish. It has been observed that people who consume a moderate amount of protein daily have more immunity than those who do not eat meat. It is also important for wound healing. Hence, our body needs Zinc to function properly.
3) Whole Grains
Whole grains such as brown rice, oats, whole-wheat bread sandwich, quinoa are good sources of Zinc, especially for vegetarians.
Additionally, fortified cereals are also a good option to have for breakfast. Whole grains are also a good source of many important nutrients like fiber, B vitamins, magnesium, iron, phosphorus, manganese, and selenium.
4) Seeds
Sesame seeds, pumpkin seeds, sunflower seeds are other amazing sources of Zinc.
Seeds are undoubtedly smaller in size but their benefits make up for their size. These seeds can be used as toppings for your meals. Zinc is of particular interest to vegans and vegetarians since anti-nutrients like phytates limit the bioavailability and absorption of it from plant foods. Despite this, plant foods like nuts and seeds are still a good source of it.
5) Dairy
Milk, yogurt, and all types of cheese contain a good amount of nutrients including Zinc.
Most of the Zinc in these foods can be absorbed by the body. Dairy products also contain protein, calcium, and vitamin D, all of which are important nutrients for bone health.
Disclaimer: This article merely serves as a guide. Please contact a healthcare specialist for further assistance.
Sources: Healthline & Everyday Health.
