{"id":14558,"date":"2020-04-01T06:07:27","date_gmt":"2020-04-01T06:07:27","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=14558"},"modified":"2021-05-07T14:10:42","modified_gmt":"2021-05-07T14:10:42","slug":"14-foods-sources-of-zinc","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-foods-sources-of-zinc\/","title":{"rendered":"14 Foods Sources of Zinc"},"content":{"rendered":"\n
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When you think about being healthy, you may not even realize all of the nutrients that play a role. Chances are that trace minerals such as zinc do not cross your mind. However, zinc is essential for over a hundred enzymatic reactions that occur in the body. Consuming foods that contain zinc is important for your overall health. You should be eating small amounts of zinc each day to maintain your health. <\/p>\n\n\n\n

Zinc is present in all bodily tissue and is needed for healthy cell division. Also, zinc is an antioxidant as it helps to slow the aging process and fights damage caused by free radicals. Zinc deficiency is becoming quite common throughout the world, and one of the reasons is because people are not eating enough foods that contain this important mineral. Here are 14 food sources of zinc that you should be adding to your weekly menus right away. 
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1. Pumpkin Seeds<\/strong><\/h3>\n\n\n\n

Pumpkin seeds<\/a> are great sources of zinc. A single cup of pumpkin seeds provides 6.6 mg of zinc, which is 44 percent of the recommended daily value. In addition to providing you with zinc, pumpkin seeds also can help promote your mental health, and they are good for your prostate health. Pumpkin seeds provide many nutrients. <\/p>\n\n\n\n

This small seed is a great source of copper, Vitamin E, and many antioxidants. A half of a cup of pumpkin seeds contains 374 calories. The great thing about pumpkin seeds is that you can simply eat them raw. This is the best way to get the most nutrients from the seeds. If you prefer to bake the seeds, make sure that you bake them for under 20 minutes. If you cook them for any longer than this, they start to lose some of their nutritional value.  
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2. Hemp Seeds<\/strong><\/h3>\n\n\n\n

An ounce of hemp seeds <\/a>will provide you with 5 mg of zinc. This is 34 percent of the recommended daily value. Hemp seeds are small but powerful. Not only are these tiny seeds a great source of zinc, but they also have a good amount of omega-3 fatty acids and also are a good source of omega-6 fatty acids. <\/p>\n\n\n\n

These fatty acids are important for your overall health, and many people simply do not eat enough foods that contain them. Omega-three fatty acids are beneficial for your cardiovascular system, and they help with inflammation. Hemp seeds can be added to almost any food that you are making as they add a minimal flavor and will not be noticed. You can also add them to a smoothie in the morning. If you need to add more zinc in your diet, hemp seeds offer a straightforward way to do just that. 
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3. Grass-Fed Beef<\/strong><\/h3>\n\n\n\n

Meat from animals offers a good way to get some important nutrients that your body needs, including zinc<\/a>. In a three-ounce serving of grass-fed beef, there is about 4.5 mg of zinc, which is about 30 percent of the recommended daily value. When it comes to animal products, it is important to know where your meat is coming from. When you choose to eat any type of red meat, you want to choose beef that has grass-fed and organic on the label. <\/p>\n\n\n\n

All other types of red meat could contain antibiotics and harmful chemicals from the feed that is given to the cows. Beef has omega-three fatty acids. These fatty acids are important when it comes to helping with the reduction of inflammation. It is important to note that if you are eating red meat, even if it is organic, always only eat small amounts and combine it with other healthy and nutritious foods. 
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4. Lentils<\/strong><\/h3>\n\n\n\n

When most people see lentils<\/a>, they think that they are beans, but they are a form of grain. Lentils are very nutrient-dense and can provide you with a great source of zinc. In one cup of lentils, you will get 2.5 mg of zinc, which is 17 percent of the recommended daily value. In addition to having zinc, lentils offer several other nutritional benefits as well. <\/p>\n\n\n\n

Eating lentils can help you lose weight, aid in digestion, boost your energy levels, and improve the overall health of your heart. Many recipes use lentils instead of other grains. Lentil soup with some spinach and other vegetables will provide you with great sources of many nutrients that your body needs. For those who want to avoid eating meat and other animal products, lentils are a great source of protein and nutrition. 
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5. Yogurt<\/strong><\/h3>\n\n\n\n

Yogurt <\/a>is a great food that offers many health benefits. When it comes to the amount of zinc in yogurt, the numbers will vary based on the type of yogurt that it is as well as the brand. The average amount of zinc in a cup of regular yogurt is about 1.4 mg or ten percent of the recommended daily value. <\/p>\n\n\n\n

Yogurt is also good for the health of your gut as it is a natural probiotic. This means that yogurt is full of good bacteria that can help fight off any bad bacteria that has entered the gastrointestinal system. If you are struggling with a gastrointestinal issue, try adding some yogurt to your diet. Adding in some berries can also help as these will provide your body with some powerful antioxidants. Eating yogurt can also help keep anxiety and moodiness at bay and promotes weight loss. 
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6. Spinach<\/strong><\/h3>\n\n\n\n

Spinach <\/a>is a superfood for a reason. It is packed with many essential nutrients. If you are looking to add some zinc to your diet, spinach is a great choice. A single cup of this great vegetable will provide you with 1.4 mg of zinc, which is about nine percent of your recommended daily value. In addition to providing you with zinc, spinach also has many other nutrients that the body needs. <\/p>\n\n\n\n

This includes calcium and vitamin C. It is also rich in iron and contains phytonutrients and antioxidants. If you are looking to get the most nutrients from spinach, it is best to eat it raw. However, you can also cook it and add it to several different dishes such as pasta or even pizza. Spinach salads are also a great way to get the most out of this nutrient-packed vegetable.
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7. Avocados<\/strong><\/h3>\n\n\n\n

If you are searching for a fruit that contains zinc, look no further than avocados<\/a>. Avocados are one of the healthiest foods that you can eat because they are packed with many essential nutrients. Research shows that eating avocados is a great way to boost your health. A single avocado contains 1.3 mg of zinc, as well as many other important vitamins and minerals. They have omega-three fatty acids, which are good for your heart health. <\/p>\n\n\n\n

Avocados provide your body with fiber. Fiber is known for helping with your digestive health. Also, there are phytochemicals found in this fruit that help to protect the body from certain diseases. The fruit is also great for regulating blood sugar levels and improves brain and heart health. Add some avocados to your eggs in the morning for a nutritional breakfast to start your day. 
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8. Mushrooms<\/strong><\/h3>\n\n\n\n

Many people do not realize how nutritionally valuable mushrooms <\/a>are. This is a fungus that has many great nutrients, including iron, vitamin D, selenium, and zinc. A single cup of cooked mushrooms contains 1.4 mg of zinc. This is roughly nine percent of the recommended daily value. It can be hard to get some important nutrients when you are not eating meat. <\/p>\n\n\n\n

However, mushrooms can provide a great vegetarian source for zinc as well as other important vitamins and minerals. Mushrooms also provide a good source of protein. You can add mushrooms to a spinach salad or to any type of dinner for a quick source of some of the most important nutrients your body needs to function. Make sure to purchase organic mushrooms. If you hunt for wild mushrooms, make sure that you know which ones are safe to eat. 
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9. Cashews<\/strong><\/h3>\n\n\n\n

Cashews <\/a>are a popular snack around the world. These nuts offer a wonderful buttery flavor with a hint of salt. The good news is that snacking on cashews can be very beneficial to your health. If you eat just a small one-ounce handful of these nuts, you will get 1.6 mg or 11 percent of the daily value of zinc that you need to stay healthy. <\/p>\n\n\n\n

Cashews are also good for your blood as they contain copper and iron. Both of these minerals are important when it comes to red blood cell production. Red blood cells carry hemoglobin. Hemoglobin is important when it comes to supplying the cells in the body with the blood that they need. Eating just a handful of cashews can help to improve your overall blood count. As your blood count raises, you might experience higher levels of energy. 
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10. Chickpeas<\/strong><\/h3>\n\n\n\n

Chickpeas <\/a>or garbanzo beans are a legume and provide complex carbohydrates for the body. These types of carbs are digested slowly and then used for energy. Eating chickpeas can help you lose weight as they increase satiety. Also, eating chickpeas can improve digestion as they help keep things moving in the digestive tract. <\/p>\n\n\n\n

Chickpeas also provide a high amount of protein, are loaded with vitamins, and also contain phytochemicals that can help fight off chronic disease. A single cup of chickpeas will also provide you with 2.5 mg of zinc, which is 17 percent of the recommended daily value. If you are looking for an easy way to add some zinc to your diet, try eating some chickpeas. These beans are high in soups, can be added to salads, and eaten on their own with some seasonings as a great side dish. 
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11. Chicken<\/strong><\/h3>\n\n\n\n

If you are not following a vegetarian or vegan diet, there is likely some type of meat on your dinner plate. When choosing to eat meat, chicken is a perfect choice. It has the right amount of protein and is low in fat. Also, chicken <\/a>provides you with other nutrients that your body needs to function. <\/p>\n\n\n\n

In a three-ounce serving of chicken, you will get about one mg of zinc. This is about seven percent of the recommended daily value. One of the great things about chicken is that it can be served in many different ways. If you are looking for ways to make sure that you are getting enough zinc in your diet, try serving one of these other foods as a side dish for your chicken dinner. Eating a well-rounded diet is the best way to ensure that you are getting the nutrients that your body needs to stay healthy. 
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12. Almonds<\/strong><\/h3>\n\n\n\n

If you want an easy snack that will provide you with some much-needed zinc as well as many other nutrients, grab a handful of almonds<\/a>. In one ounce of almonds, you will find 0.9 mg of zinc, which is about six percent of the recommended daily value. If you suffer from heartburn, eating some almonds can help with the inflammation you are experiencing and often will work better than some of the over the counter medications that you usually take for this ailment. <\/p>\n\n\n\n

In addition to containing zinc, almonds are a good source of manganese, vitamin E, riboflavin, magnesium, and several other essential micronutrients. Instead of reaching for a handful of potato chips, try snacking on a handful of almonds instead. You will be getting your body some much-needed nutrients, and almonds are also very filling, which means you will likely eat less, which could result in weight loss. 
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13. Cocoa Powder<\/strong><\/h3>\n\n\n\n

When you are looking for a fun way to add some zinc to your diet, the cocoa powder<\/a> might just be the answer that you are looking for. In one ounce of cocoa powder, there is 1.9 mg of zinc. This is thirteen percent of the recommended daily value. It is important to note that cocoa powder refers to the unsweetened and unprocessed raw powder. Not only does this powder contain zinc, but it is also full of powerful antioxidants. <\/p>\n\n\n\n

Antioxidants are essential for the body as they help fight off free radicals in the body. When free radicals are left out of check-in, the body can cause all sorts of health issues, including tumors that might lead to cancer. When choosing chocolate for your vitamins and minerals, make sure that you want dark chocolate for the most benefits. The darker, the better as this will provide you with the most health benefits. 
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14. Ricotta Cheese<\/strong><\/h3>\n\n\n\n

Just about everyone loves cheese. The good news is that most types of cheese contain at least a bit of zinc as well as other essential nutrients your body needs. If you are looking for a fresh cheese that has a lot of zinc, turn to ricotta<\/a>. In a half-cup serving of ricotta, you will find 1.4 mg of zinc. This equates to ten percent of the recommended daily value. <\/p>\n\n\n\n

In addition to zinc, ricotta also contains several other essential micronutrients as well as healthy fatty acids. Adding this type of cheese to your weekly meal plan is a great idea. When compared to some of the other cheeses available, ricotta has lower amounts of saturated fat and sodium. Ricotta is also a fresh cheese because it is not aged. You can use ricotta in many different types of pasta dishes. It is also great sprinkled over a salad.
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