9 Foods That Are So Rich in Zinc That Your Bones Will Never Feel Weak Again!

Just like any other vitamin or mineral, Zinc plays an equally important role in the functioning of over 300 enzymes in the body. It not only helps in maintaining the immune system but also aids in repairing the tissues. It is majorly concentrated in the muscles and bones and is found in every cell of the body. While an adult man requires about 12mg of iron every day, an adult woman requires about 10 mg of this mineral. 

Healthy Foods Rich In Zinc

1. Spinach

Popular as the “Popeye food” among kids and adults (especially the 90’s generation), spinach is known for the massive amounts of zinc it contains. It is also rich in dietary fiber, phosphorus, vitamin B1, and choline. As a leafy vegetable, spinach is high on our ‘must-eat” list. 

How to Consume: We Indians love to consume spinach in the form of palak paneer. You can also try it as a stuffing in your rotis or make a corn and spinach salad for a good change. Whip up some palak pakoras on a rainy day!

2. Mushrooms

Another vegetable that is high in zinc is mushroom. They are super low on calories and high in protein and zinc. Eating about 8-10 mushrooms will equal 0.5 mg of zinc and this is what you should eat every day. Mushrooms are great to eat during pregnancy, for those suffering from diabetes or cancer. 

How to Consume: There are several ways to consume mushrooms. You can toast a few in the pan, add some sauce and spices and use it as a topping on your bread. You can make a mushroom soup, use it as a topping in your salads, or simply make a mushroom curry for dinner. 

3. Kabuli Channa

White in color and also known as white chickpeas, kabuli channa is a common food item found in most Indian households. Eating a bowl of kabuli channa in whatever form can make up for about 8% of your zinc requirements per day. 

How to Consume: If you’re a North Indian, then chole puri must be a regular dish on the menu. For others, Making kabuli channa with rice is a good option. There are also plenty of recipes for channa salads available online to help you up to your zinc consumption. 

4. Nuts

Nuts surely are tiny but are packed with several nutrients and vitamins that are important for the body to function properly. One of these nutrients is zinc that is present in cashew nuts, almonds, and walnuts. Including nuts in your daily routine is a very healthy habit and it does not even require any extra effort.

How to Consume: You can simply pop a fist full of nuts in your breakfast or use them as a topping in your salads. You can also eat chikkis that are made with nuts and jaggery. 

5. Cocoa Powder

One of our favorites right here is cocoa powder. Super yum and nutritious at the same time, cocoa powder is an excellent source of zinc. And would you even mind adding cocoa powder to your diet?

How to Consume: You can drink cocoa in the form of hot chocolate or have a slice of homemade brownies. 

6. Sesame and Pumpkin Seeds

Both sesame and pumpkin seeds are great sources of zinc. They work well in reducing inflammation since they also have large amounts of phosphorus, magnesium, zinc, and copper. As per pumpkin seeds, you can put them to dry in the sun and eat them as a snack. Sesame seeds are usually consumed as a topping on your rotis, salads, or even homemade buns. 

7. Bajra and Ragi

Both bajra and ragi are top cereal crops in the world and are widely consumed in India. Bajra is one of the healthiest whole grains which is rich in protein and iron. Most people use bajra flour to make rotis, especially in winters. Ragi, on the other hand, is a fiber-rich whole-grain that helps in strengthening the bones and improving immunity. 

How to Consume: You can make bajra and ragi rotis at least 3-4 days a week. Ragi khakras and Bajra Onion Muthia are both loved snacks in India. Try these recipes and make your kids fall in love with you. 

8. Eggs

If you eat eggs regularly, then you are doing everything right. In addition to the variety and flavor it brings to your breakfast, Eggs have hefty amounts of zinc. They are also rich in choline which is rare to find in other food items.

How to Consume: Whip up some buttery omelets, or eat scrambled eggs for breakfast. You can also add boiled eggs to your salads to eat them as a complete meal.  

9.  Lentils (Daal)

There is no way that any Indian household does not consume daal on their routine meals. Urad daal, moong daal, channa daal, and toor daal are high in zinc. While adults enjoy daal and rice, you can make them more fun for the kids. Add some flavors like garlic, onions, and tomatoes to your regular daal. 

How to Consume: Moong daal is also eaten as a dry condiment where it is boiled and tossed with onions, tomatoes chillis, and coriander. Some salt, turmeric powder, red chili, and lemon are used to make it flavorful. You can also use the leftover daal as a filling in your rotis the next day. 

Zinc not only works on the inside but also helps in improving your smell and taste and healing the wounds. While nonvegetarians get adequate zinc from meat, vegetarians can cover for it by including these above mentioned 9 food items in their regular diet. 

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