Top 10 Zinc Rich Foods

 

Zinc is a essential nutrient which needed for your body to be proper function. Essential mean Zinc cannot produce in our body. You must intake Zinc from your daily Diet.

Benefits Of Zinc:

1. Most Important Mineral for children's Growth.

2. Boost Your Immunity System.

3. Needed to make Genetic Material - DNA.

4. Helps in Heal Wounds.

5. Maintains Senses of Taste and Smell.

6. Promote Hair Growth.

7. Boost Your Testosterone Hormones.

8. Helps To Reduce Acne and Pimples.

9. Supports Normal Growth During Pregnancy.

10. Reduce stress and Depression.

Symptoms Of Zinc Deficiency

1. Loss Of Taste or Smell

One of the most common signs that you do not have enough Zinc is a loss of taste and smell. This commonly happens when people are infected with viruses. Because the body uses up its zinc stores to fight help fight off the illness.

2. Hair Loss

Hair loss is also a common symptom of a Zinc Deficiency. Because its plays a role in building DNA and Hair strands. 

If you not absorb enough Zinc a day then your hair will be thin out and hair loss. This problem mostly happen in man because Zinc supports Testosterone Hormone.

3. Low Testosterone

Man who are deficient in Zinc may experience low testosterone level.

This can cause Low Sex Drive, Increased Body Fat, Hair Loss and Muscle Weakness. Zinc Supports healthy testosterone in both women and men.

4. Wounds that won't Heal

Because Zinc takes part in cell Proliferation, if you don't have enough your body may Struggle to heal cuts and Wounds.

Eating Oysters is great way to replenish your zinc if you have this problem.

5. Regular Colds

Another sign would be having cold infections on a regular basis.

Zinc plays a part in the replacement and turnover of all of your cells in the body.

If you do not intake and enough Zinc then your Immunity System can slow which makes you more likely to catch a cold.

6. Depression

People who suffer with depression and low mood are often deficient in Zinc.

Zinc helps to make neurotransmitter in the brain which make you feel good.

Zinc is also used in hundreds of enzyme process which helps your synapses in your brain to communicate.

7. Muscle Weakness

If you are working out but find it very exhausting and difficult, You may need more zinc.

The body uses Zinc when building Muscles, especially as it helps to heal them after a very workout.

8. Diabetes

Most diabetes are deficient in Zinc. Because the pancreas uses up this mineral to make insulin and release it into the body.

Taking a supplement of zinc can help to replenish this on a regular basis if you have diabetes or prediabetes.

• There are few other unusual things that you may want to look out for which can also indicate that you are lacking zinc. Hearing loss with age, High Blood Pressure, Slow and poor Nails Growth, Stretch Marks, white spot on nails.

How Much Zinc You Need In a Day

For a adult man Requirement of Zinc is 11mg/day.

For a adult women Requirement of Zinc is 8mg/day. In case of Pregnancy Requirement of zinc is 11mg/day.

For a children Requirement of Zinc is 2 to 11 mg/day. Depending Upon Age, Weight and Sex.

• The most common reason people are deficient in Zinc is because they consume too much refined sugar foods and junk foods which depletes zinc. Whole grain foods also the main reason for sale zinc deficiency.

Top 10 Zinc Rich Foods

1. Pumpkin seeds

100gm of pumpkin seeds provide 8mg of zinc which is 90% of daily intake needed.

In men the prostate gland has the highest concentration of zinc.

Zinc is needed to prevent prostate enlargement and making Testosterone.

2. Oysters

Oysters are contain high amount of zinc. 

6 medium oysters providing 32mg zinc a day.

Oysters are also rich in Iron, Selenium, Vitamin B12 and Vitamin D.

Some of these have Antioxidant properties and help promote overall health.

3. Watermelon Seeds

1 cup of watermelon seeds contains 100% daily value of zinc.

You can bake these into delicious recipes to get more seeds into your diet. You can baking these into crackers along with pumpkin seeds and almonds.

4. Legumes

If you looking for a plant based foods to getting enough Zinc then you should add legumes families in your diet.

Legumes like Chickpeas, Lentils and Beans are good sources of zinc. They are also low in fat, calorie and Contains other essential nutrients like protein and fiber.

1 cup of Chickpeas contain 2.5mg of zinc and 1 cup of Lentils contain 4.7mg of zinc and 180gm of kidney beans contain 5.1mg of zinc.

5. Cashews

Cashew are the most popular and testy nuts. Cashews are rich in Zinc, Copper, Vitamin k, Vitamin A and folate.

They are also rich in mono and polyunsaturated fats which helps to reduce cholesterol level in your heart. If you intake Cashews regularly then your blood pressure would be always in control.

28gm of Cashews contain 1.6mg of zinc.

6. Red Meat

If you like to non veg then you can add Red Meat in your diet to getting enough Zinc. Red Meat are good sources of Zinc.

100gm of Meat contain 4.8mg of Zinc. It's also rich in Vitamin B12 which is not found in plan based food products.

But remember too much intake is not good for your Heart because it's loaded with Cholesterol and fats.

7. Hemp seeds

Known for their healing properties hemp seeds becoming more popular as a Superfood.

3 tablespoon contains 43% of the daily value of zinc.

8. Spinach

Eating cruciferous vegetables like spinach to boost your intake of trace minerals.

Spinach has a small amount of zinc (0.8mg in 100gm) however it also has other Nutrients which help your body to utilize Zinc.

9. Mushrooms

Mushroom contain necessary amount of zinc.

It is also a splendid sources of Fibers, Minerals and Vitamins. Including copper, Magnesium, Potassium and a number of B Vitamins such as Folate.

It is a suitable option for vegans to overcome Zinc deficiency.

10. Yogurt 

Yogurt is well endowed with zinc as well as the source of other Nutrients found in dairy foods, like calcium, Vitamin B-2, Vitamin B-12 and magnesium.

• As you can see zinc is a difficult mineral to get into your diet but it is extremely important. Try eating a mixture of these foods on a daily basis to boost your intake of the trace mineral.

• Remember that your body cannot store zinc like other Nutrients, do it is important to consume zinc regularly from these foods.