Zinc containing foods

Zinc containing foods

Bydena khald

Zinc containing foods:

Zinc containing foods | Are you looking for foods that contain zinc fruits are considered one of the most important sources rich in zinc as zinc is found in herbs, vegetables and some foods so let’s get to know in this article foods that contain zinc in high percentages.

Zinc-containing foods:

Zinc is a necessary mineral for health, it is required for the functions of more than 300 enzymes and participates in many important processes in your body it metabolizes nutrients and maintains the immune system and grows and repairs the body tissues, does not store your body zinc, so you have to eat enough every day to make sure that you meet your daily diets:
  • Men are advised to eat 11 mg of zinc per day.”
  • Women need 8 mg.
  • If you’re pregnant, you’ll need 11mg a day.
  • If you’re breastfeeding, you’ll need 12 mg.

Some people are at risk of zinc deficiency, including young children, teenagers, the elderly, pregnant or nursing women, however, eating a balanced diet that includes zinc-rich foods should meet the needs of everyone below include the best foods that contain high zinc content:

Meat:

Meat is an excellent source of zinc where red meat is a “great” source, but copious quantities can be found in all kinds of different meats, including beef and lamb:

  • In fact, 100grams of raw minced beef contains 4.8mg of zinc, which represents 44% of the daily value.
  • This meat provides 176 calories, 20 grams of protein and 10 grams of fat.
  • It is also a great source of many other important nutrients such as iron, B vitamins and creatine.

It should be noted that eating large amounts of red meat, especially processed meats, has been associated with an increased risk of heart disease and some cancers, however, as long as you keep eating processed meat at a minimum and consuming unprocessed red meat as part of a diet rich in fruits, vegetables and fiber, you may not have to worry about it.

Oysters:
  • Shellfish is low in calories and is a rich source of beneficial substances, the most important of which is zinc.
  • 6 pieces of medium-weight oysters provide 32 mg, or 291% of the daily value.
  • Alaska’s crab contains 7.6 mg per 100grams, representing 69% of the daily need.
  • Smaller oysters such as shrimp and mussels are a “good” source, both of which contain 14% of the daily value per 100grams.
  • However, during pregnancy, make sure that the oysters are cooked completely” before eating them to reduce the risk of food poisoning.
Legumes:

Legumes such as chickpeas, lentils and beans contain large amounts of zinc:

  • 100grams of cooked lentils contains about 12% of the daily value.
  • However, they also contain vitamins that inhibit the absorption of zinc and other minerals.
  • This means that zinc found in legumes is not as well absorbed as zinc found in animal products.
  • However, it can be an important source of zinc for people on a vegetarian diet.
  • It is also an excellent source of protein and fiber and can be easily added to soups, stews and salads.
  • Heating, soaking or fermenting zinc sources such as legumes can increase the bioavailability of this metal.
Seeds:
  • Seeds are a healthy addition to your system, and can help increase zinc intake, however, some seeds are better options than others.
  • For example, three tablespoons (30 grams)) of cannabis seeds contain 31% and 43% of recommended consumption for men and women.
  • Other seeds containing large amounts of zinc include pumpkin seeds, pumpkin sand and sesame seeds.
  • Seeds contain fiber, healthy fats, vitamins and minerals, making them an excellent addition to your diet.
  • It is also included as part of a healthy diet including lowering cholesterol and blood pressure.
  • To add hemp seeds, pumpkins or flax to your diet,
  • you can try adding them to salads, soups or other foods.
  • Some seeds such as hemp, pumpkin, zucchini and sesame contain large amounts of zinc, and they are a good source of fiber, healthy fats and vitamins.

Similar Posts