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Zinc Rich Foods, Fruits & Vegetables Include in Your Diet

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 concentrated in the muscles and bones and is found in every body cell. While an adult man requires about 12 mg of zinc daily, an adult woman requires about 10 mg of this mineral. Thus we listed zinc rich foods that fulfil your requirements.

Top 18 Zinc Rich Food Items List

Zinc is an essential nutrient for the body that assists in the proper functioning of our body, especially for improved immune systems and wound healing properties. The mineral is mainly spotted in animal products but also other food options. Reports suggest that people who restrict themselves from meat and those who follow a vegetarian or vegan diet must consume 50 per cent more zinc than meat eaters. Therefore, we have a solution for you. We have a long list of zinc-rich foods containing banana, pumpkin seeds, oatmeal, meat, etc. go for the food you like and supply your body with an adequate zinc index.

1. Spinach

Spinach is a nutrient-dense green vegetable. Besides zinc, it is filled with carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

  • Zinc content: 100g of Spinach contains 79mg of zinc
  • Best way to consume: Cooked with garlic tadka, spinach soups, or add paneer (cottage cheese) to it
  • Ideal consumption (per day): 2 cups of leafy spinach

2. Mushrooms

Mushrooms are a high-fibre, protein, and antioxidant-rich low-calorie food. They may also reduce the chance of significant health problems like diabetes. These can be well included in the list of foods that contain zinc. 

  • Zinc content: 1 cup of mushrooms contains 0.5mg of Zinc
  • Best way to consume: Add to salad, make mushroom soup, or cook with other veggies
  • Ideal consumption (per day): At least 5 buttons of mushrooms

3. Kabuli Channa

Kabuli Chana (or chickpeas) is a rich energy source and is one of the best zinc-rich foods. Chickpeas, which are high in vitamins, minerals, and fiber, may have several health benefits, including improved digestion and weight management. 

  • Zinc content: 1 cup of Kabuli chana contains 2.5mg of zinc
  • Best way to consume: Boiled, steamed, or cooked with mild spices
  • Ideal consumption (per day): ¾ cup of chana

4. Nuts

Nuts like almonds, cashews, and walnuts can be your munching snack anytime. These are high in good fat, low in carbohydrates, and a good source of vitamin E, magnesium, and selenium, among other nutrients. 

  • Zinc content: a handful of nuts contain 3.5mg of zinc
  • Best way to consume: As an anytime munching snack or with smoothies
  • Ideal consumption (per day): A handful of almonds, cashews, and walnuts

5. Sesame Seeds

Sesame seeds are a good source of several nutrients crucial for your immune system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E . Our body needs zinc to develop and activate specific white blood cells recognise and attack invading microbes. You can quickly get these health booster sesame seeds online and improve the zinc content level of the body.

Sesame seeds
  • Zinc content: 1 tbsp contains 0.7mg of zinc
  • Best way to consume: As a sprinkle on salads, smoothies, or oatmeal
  • Ideal consumption (per day): 1-2 tbsp

6. Bajra (Pearl Millet)

Bajra is one that can offer you both taste and health. The bajra rotis are very famous in Indian homes. You can also enjoy khichdi made of bajra.

  • Zinc content: 200g of bajra contains 3.4mg of zinc
  • Best way to consume: Bajra roti and khichdi
  • Ideal consumption (per day): 1-2 cups 

7. Eggs

As they say, eggs should be an inevitable member of your nutritious diet. They are not just high in proteins but are also included in the list of foods high in zinc. 

  • Zinc content: 1 egg contains 1.29mg of zinc
  • Best way to consume: Boiled, scrambled, or poached
  • Ideal consumption (per day): Up to 3 whole eggs

8. Banana

Bananas are carriers of potassium, fibre, and natural sugar. The fibre in this fruit drives waste through your digestive tract and helps to prevent constipation. 

  • Zinc content: Large-sized bananas (8 to 9 inches) have 0.25ml of zinc
  • Best way to consume: As it is or in the form of fruit salad
  • Ideal consumption (per day): 1-2 bananas

9. Pumpkin Seeds

People have traditionally used pumpkin seeds as an aphrodisiac. This essential mineral plays a vital role in immune function, growth and development, vision, neurotransmission, and much more. Mainly it benefits males by improving their fertility rate. Its a hype out there that if some food is nutrient-rich, it has to be pricy. Buy not in case of pumpkin seeds. Whether you get it online or offline, pumpkin seeds price falls on the affordable side despite being super healthy.

Pumpkin Seeds
  • Zinc content: 1 ounce of pumpkin seeds contains 2.2mg of zinc
  • Best way to consume: As it is or adds them to salad, desserts, and oatmeal
  • Ideal consumption (per day): A quarter cup

10. Oatmeal


Oatmeal is an excellent example of zinc rich food for vegetarians. They are tasty and nutrient-dense at the same time. You can enjoy them with milk or can also cook them with veggies.

  • Zinc content: 1 packet of oatmeal contains 1.1mg of zinc
  • Best way to consume: Cooked in milk
  • Ideal consumption (per day): 1-2 cups 

11. Meat

Meat is a good source of protein and a variety of vitamins and minerals, such as vitamin B12, niacin, and selenium. You can enjoy eating red meat but make sure not to cook it in oil. Roasted mutton is considered the best for diet-conscious individuals. 

  • Zinc content: 3 ounces of meat contains 2.4g of zinc
  • Best way to consume: Boiled, tossed with salt and pepper. One should avoid adding too many spices and condiments
  • Ideal consumption (per day): To satisfy zinc needs, dietary guidelines recommend a maximum of 100-150g of cooked lean meat per day

12. Oysters

Are you a fan of seafood? Try out oysters! These have high vitamin D, copper, zinc, and manganese concentrations. 

  • Zinc content: 6 oysters contain 52mg of zinc
  • Best way to consume: Raw, fresh, right from the shell
  • Ideal consumption (per day): 6-7 oysters

13. Walnuts

Zinc is a trace mineral, meaning that the body only needs small amounts, and yet it is necessary for almost 100 enzymes to carry out vital chemical reactions. It is a significant player in creating DNA, developing cells, building proteins, healing damaged tissue and supporting a healthy immune system.

  • Zinc content: 100g of walnuts contain 3.09mg of zinc
  • Best way to consume: Consume walnuts as they are or soak them in water overnight
  • Ideal consumption (per day): 2-3 walnuts

14. Jowar (Sorghum)

This is one of the best things to enjoy when it comes to eating healthy. Jowar is known to have unlimited healthy characteristics. Besides, they are considered the most efficient zinc rich foods.

  • Zinc content: 121g of jowar contains 1.97mg of zinc
  • Best way to consume: Jowar roti
  • Ideal consumption (per day): 2-3 jowar Rotis

15. Urad Dal

How many of you know that the yellow daal can offer you so many benefits? You can cook it as per your taste and enjoy it with rice. 

urad dal
  • Zinc content: 100g of urad dal contains 35% of RDI zinc
  • Best way to consume: Dal tadka, boiled or cooked with brown rice
  • Ideal consumption (per day): 1-2 small bowls

16. Cocoa Powder

Who says healthy food cannot be tasty? Cocoa powder is the best companion for those looking for Zinc. You can enjoy it in the best manner you want. 

cocoa powder
  • Zinc content: 86g of cocoa powder contains approx. 5.9mg of zinc
  • Best way to consume: Hot chocolate milk, or as a sprinkle on beverages
  • Ideal consumption (per day): 19 to 54g

17. Curd

Make sure you do not start hogging on curd with loads of sugar. Keep some low-fat curd in your diet, and you can fulfil your daily needs for zinc and other nutrients.

  • Zinc content: 1 cup of plain curd contains 1.78mg of zinc
  • Best way to consume: Plain, low-fat curd without any toppings
  • Ideal consumption (per day): 1-2 cups

18. Moong Dal

A great delicacy that every Indian home has and one of the good zinc foods vegetarians can have. You can enjoy it with rice or eat one big bowl just like that. The moong dal plays a major role in maintaining heart health, preventing diabetes and more. The Pulses is rich in protein and fibre and are a rich source of various vitamin and mineral. It is considered one of the best food for the one’s looking for weight loss. To get the most benefits, it needs to be organic and pure; therefore, you can try geting moong dal online for better nutrition and maximum satisfaction.

Moong Dal
  • Zinc content: 100g of moong dal contains approx. 2.68mg zinc
  • Best way to consume: Dal tadka, boiled or cooked with brown rice
  • Ideal consumption (per day): Women under the age of 50 should take 25g of moong dal per day, while men should consume 38g per day

Zinc works on the inside and helps improve your smell and taste and heal wounds. While nonvegetarians get adequate zinc from meat, vegetarians can cover for it by including these nine food items in their regular diet.

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