Zinc Rich Foods In India: Top 10

Zinc is one of the most important minerals needed by the human body on a daily basis.

Zinc Rich Foods play an essential role in cell division, protein synthesis and growth.

This mineral is found in high concentrations in the brain, bones, kidneys and liver.

It is a trace mineral which has several functions on the body.

Especially in terms of its role in human growth and reproduction.

Zinc contributes to cell division and wound healing.

Zinc Rich Foods

While assisting in the formation of bones and teeth.

It also helps maintain a healthy prostate gland, aids immunity function and aids in blood clotting.

A deficiency of zinc can lead to stunted growth, swollen lips.

Delayed sexual maturation and muscle wasting.

The recommended daily allowance for zinc is 15mg for men and 12mg for women per day.

Zinc Rich Foods

Zinc rich foods include oysters, red meat such as beef or lamb liver.

Cheese such as parmesan or emmental, eggs (especially egg yolk).

Seafood such as crab or lobster, and other healthy meat sources.

Zinc rich foods in India are a good choice for those people.

Who cannot afford to buy supplements to increase their zinc intake.Zinc Rich Foods

Zinc rich foods offer a range of health benefits and should be incorporated into your daily diet.

To ensure you maintain adequate zinc levels.

For further information on zinc rich foods and the health benefits they provide.

Check out our top 10:

10. Pork (1 ounce)  – 1mg

The pork chop is a versatile piece of meat.

That can be prepared in a number of ways without losing any essential nutrients.

This is due to its mild flavor which enables it to absorb flavor from sauces.

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Marinades or rubs without overpowering them with its own taste.

Pork is also very high in selenium, providing around 20%.

Of your recommended daily allowance per ounce.

9. Chickpeas (half a cup) – 1mg

The humble chickpea is high in zinc.

Providing around 8% of your recommended daily allowance per half cup serving.

Chickpeas are packed with fiber, protein, iron and vitamin B6.

Making them an affordable way to boost the nutritional content of any meal or dish.

Versatile enough to be added to curries, stews or salads they can also be used to make your own hummus!

8. Red Kidney Beans (1/2 a cup) – 2mg

Red kidney beans provide 16% of their magnesium through every half cup serving.

Helping you meet both your magnesium and zinc requirements for the day.

These colorful legumes taste great when combined with a variety of spices.

And they have a satisfying meaty texture.

Kidney beans are commonly used in chili, cassoulet or casseroles.

But can also be prepared as a side dish with rice to add some color and flavor!

7. Sesame Seeds (1 ounce) – 5mg

One ounce of sesame seeds provides nearly 40% of your daily zinc requirement.

Making them one of the best sources for this mineral around.

These nuts are packed with essential minerals such as iron, manganese and copper.

While providing more protein than any other nut on the planet.

Toss them over salads to add an exotic touch or use them.

To make hummus by blending together with chickpeas and spices.

6. White Cheese (1 ounce) – 7mg

Cheese provides high levels of calcium, protein and essential vitamin D.

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Which help to regulate healthy blood sugar levels.

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It also provides an excellent source of zinc with around half your daily requirement in every ounce.

Cheese is versatile enough to be used as a standalone snack or incorporated into other dishes.

Such as pizza, pasta, omelettes or vegetables bakes.

5. Wheat Germ (2 tablespoons) – 5mg

Sweetened wheat germ can make an ideal topping for yogurt or breakfast cereal.

While plain wheat germ can be added to soups, salads or trail mix.

This foodstuff is rich in magnesium and fiber.

While providing a good dose of zinc per serving making it a great addition to any diet.

4. Spinach (1 cup) – 2mg

Spinach is a great source of vitamin K, magnesium and zinc.

As well as being low in calories making it a fantastic addition to any diet.

Popeye may have been onto something when he said “I am what I am because of spinach”

The vegetable provides around 4% of your daily requirement per cup.

Its mild flavor makes it versatile enough to be added to soups.

Casseroles, pasta dishes or salads without overwhelming the meal with its own taste.

3. Lamb Liver (3 ounces) – 7mg

Lamb liver provides almost half your recommended daily allowance for zinc.

From every 3 ounce serving while providing high levels of protein and essential minerals.

Such as selenium and phosphorous, Sautéed in a little olive oil with rosemary and thyme.

This meat makes an excellent accompaniment to other roasted vegetables or potatoes.

Alternatively try pan frying it and serving on crusty bread for a quick snack.

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2. Turkey Liver (3 ounces) – 9mg

Turkey liver is one of the most nutritious parts of the bird.

Providing high levels of protein while being low in fat and calories.

Making it a fantastic addition to any diet.

It is also packed with B vitamins helping you meet your daily requirement for these vital nutrients.

Try searing turkey liver steaks before coating them in garlic butter.

And serving alongside mashed sweet potatoes for a super-nutritious meal.

1. Oysters (3 medium) – 94mg

Oysters are one of the best sources of zinc around containing almost double your daily requirement per serving.

These shellfish are also packed with essential minerals including selenium, copper and vitamin B12.

Adding a huge range of health benefits to this tasty food.

Try grilling oysters over hot coals then serve on crackers.

Or crusty bread for an easy appetizer or snack.

Cashews are also rich in zinc, they contain high levels of selenium, magnesium and phosphorus.

As well as the zinc necessary for healthy sexual development and fertility.

A 100g serving of cashews can provide almost 9mg of zinc.

That’s roughly 44% of an adult’s daily requirement.

In addition, cashews provide other valuable nutrients such as vitamin K.

Which contributes to bone production and calcium absorption.Zinc Rich Foods

In conclusion, the list above provides you with the top 10 zinc rich foods in India.

Zinc is an essential mineral for countless bodily functions including healthy skin, hair and nails.

Remember to incorporate lots of colorful veggies into your diet throughout the day to get your daily fix.

Praise Adughele

I am a practising physician and medical expert also a blogger and content creator

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