Health Benefits of #11 Zinc-Rich Foods

 Is that cut on your finger taking a long time to heal? Among other things, it might be because of inadequate zinc in your diet. But don’t worry, you’re not alone! You are among the 2 billion people around the world who are deficient in zinc ^[1].

But there is good news for you: You can manage this situation with various foods, supplements, and a balanced diet. Let us dive into some easily available and nutritious options packed with zinc that can help you maintain your health condition.

What is Zinc?

Zinc is an essential mineral that may support the immune system, promote healthy skin, heal wounds, promote cell growth and hormone regulation, and aid digestion ^[2]. 

Unlike other minerals, zinc is not stored in the body. Thus, foods high in zinc, such as fruits and vegetables, must be consumed to maintain good health and manage deficiencies.

The ICMR-NIN RDA for Zinc depends on factors such as Gender, physical activity levels, and physiological conditions, such as pregnancy and lactation.

You can take a two-minute Digestive Quotient Test by Aashirvaad to check your digestive score out of 100. It will help you understand your digestion and enhance your awareness of improving it.

Top 11 Zinc Rich Foods

#1 Nuts( Cashews, Almonds, Pine Nuts)

• Zinc can be found in a wide range of nuts, such as cashews, almonds, and pine nuts. They contain healthy fats, protein, fibre, and other essential nutrients.
• These may support immune function and skin health, while antioxidants may help protect your body from harmful free radicals ^[3].
• Regular consumption may boost brain function, support heart health, and assist with weight management by prolonging feelings of fullness.

#2 Pumpkin Seeds

• Pumpkin seeds are nutritional gem as it contains zinc and other nutrients.
• They are also consumed easily in the form of snacks, juices or yogurt etc.
• Pumpkin seeds may also help heal wounds and strengthen your immune system.
• They also contain magnesium, which may support muscles functioning and sleep better.
• It contains antioxidants which may improve cell functioning ^[4].

#3 Chickpeas

• Garbanzo beans, often called as chickpeas, are a common ingredient in vegetarian recipes and provide a good quantity of plant-based protein and zinc ^[5].
• It may boost your metabolism and supports intestinal health.
• They can be used in managing diabetes because it helps in controlling blood sugar levels.

#4 Dairy products

• Milk, cheese, and yoghurt are recognised for their high calcium content, but they are also significant sources of zinc.  
• The combination of calcium and zinc is highly advantageous for growth and development, particularly in children. 
• Yogurt contains probiotics, which may promote gut health, and other dairy products may support strong bones and teeth ^[6].
• You can choose non-fat and low-fat types to cut back on saturated fats and yet benefit from the zinc content.

#5 Eggs

• Eggs support immune health and cellular repair.
• Eggs are also a great source of high-quality protein, which helps in muscle repair and growth ^[7].
• Omega-3 fatty acids and vitamin D are the other two essential nutrients found in eggs, which are essential for overall well-being and brain functioning.

#6 Peas

• Green peas are popular throughout India and are high in zinc. Their high fibre and antioxidants make them nutrient-dense.
• Peas belong to the legume family and are rich in lutein, which produces antioxidants. They also contain a considerable amount of zinc ^[8].
• Moderate peas consumption may help to maintain muscle strength and overall health.

#7 Whole grains (Quinoa, Brown rice, Bajra)

• Whole grains like quinoa, brown rice, bajra and maize are high in Zinc, and may also provide many other health advantages.
• Zinc might support healthy skin and immune system functioning.
• The high fibre content in these grains may help digestion and keeps you fuller for longer, which can support your weight management goals.

For better digestion, you can try AASHIRVAAD WHOLE WHEAT ATTA, which provides you with the best whole-wheat grains from the farmers. It is dense and has a lovely amber colour, as it is manufactured using the best grains.

#8 Lentils

• Lentils are another plant-based food high in zinc.
• They may support immune and metabolic functions.
• Lentils are a great choice for vegetarians who want to increase their intake of essential nutrients, especially iron and protein ^[9].
• Additionally, the potassium in lentils might aid in preserving normal blood pressure.

#9 Curry Leaves

• Curry leaves, a traditional fragrant element in Indian homes, offer a host of health advantages.
• Curry leaves are a wealth of health benefits, full of fibre, carbohydrates, calcium, phosphorus, iron, magnesium, zinc, multivitamins, and flavonoids.
• Curry leaves contain zinc, which is a necessary mineral that supports a number of vital bodily processes.^[10]
• Curry leaves are a great way to get fibre. It promotes regular bowel motions and better digestive health.

#10 Sesame Seeds

• Protein, vitamins, minerals, and antioxidants are all abundant in sesame seeds.
• They are frequently added to several recipes to give them a crunchy texture and nutty flavour.
• Sesame seeds include zinc as well as other elements like calcium and phosphorus that may help build strong, dense bones.
• Antioxidants included in sesame seeds are beneficial to your health since they prevent a number of illnesses by delaying cell damage. ^[11]

#11 Sunflower seeds

• Sunflower seeds are a nutrient-rich snack, along with numerous other health benefits ^[12]. They can be mixed into smoothies and salads.
• They are rich in vitamin E, which may support healthy skin in addition to zinc.
• They are also a fantastic source of fibre, protein, and healthy fats that may promote digestion, heart function, and muscular performance.

Our nutritionist’s team has designed the ‘My Meal Plan’ test to check how much Fibre you are getting in your everyday meal and provide you with an extensive Meal Plan that provides complete nutrition and matches the recommended Fibre intake.

Zinc Content in Popular Foods: A Comprehensive List

Here is the list of food items with the amount of zinc content per 100 gm. : 

Signs of Zinc Deficiency

1. Slow healing of wounds-

If your cuts, scrapes, or bruises are taking longer to heal than usual, it could be due to a lack of zinc, which is essential for tissue repair and skin regeneration.

2. Weak immune system

Zinc helps in supporting your immune system. A deficiency may leave your body more vulnerable to colds, the flu, and other infections, as it struggles to produce the immune cells needed to defend against germs.

3. Appetite Loss

Zinc deficiency may also lead to a reduced sense of taste and smell. If you’re not enjoying your meals as much as before and your appetite has decreased suddenly, this could be because of zinc deficiency.

4. Skin related issues

Low zinc levels may introduce skin problems like acne, rashes, and dryness as zinc is vital for maintaining healthy skin,

5. Excessive hair loss

Zinc deficiency may lead to unexplained hair thinning or shedding. Zinc helps to boost hair growth by supporting follicle health, and a deficiency can result in hair becoming weak, brittle, or even falling out.

6. Low energy and fatigue

Do you feel tired or lacking energy, even after a good night’s sleep? Zinc helps your body maintain normal energy metabolism; without it, you might experience chronic fatigue or difficulty concentrating throughout the day.

Are you worried about how to increase zinc in body? If you’re experiencing any of these issues or other related symptoms, don’t hesitate to reach out to our certified nutritionist, they will help you to get back on track with personalized advice and guidance.

Can Zinc Have Adverse Effects?

Zinc is considered an essential nutrient for various bodily functions, and consuming it too much can lead to adverse effects, especially when taking its supplements. Excessive intake of zinc can cause:-

• Nausea
• Vomiting
• Lethargy
• Fatigue
• Induced copper deficiency
• Symptoms of anemia and neutropenia
• Impaired immune function

For a longer period, taking high doses of zinc consistently may interfere with absorbing other important minerals like copper and iron, leading to potential micronutrient malabsorption & deficiencies.

It can also weaken your immune system and cause digestive issues ^[21]. Thus, to avoid these adverse effects of its high dosages, it’s important to follow the recommended daily zinc intake and consult a healthcare provider before taking supplements.

If you have questions or are experiencing symptoms, our experts are here to provide personalised guidance to help you achieve balanced nutrition and wellness.

Takeaway

Incorporating zinc-rich foods into your diet can be a simple yet effective way to support your overall health.

From nuts and seeds to whole grains and leafy greens, these foods offer an accessible and natural way to ensure you meet you’re your body’s zinc requirements.

Zinc is essential for immune system strength, skin health, tissue healing, and digestive health, all of which impact everyday well-being. Regular consumption with a balanced diet and an active lifestyle is essential to preventing deficiencies because our bodies cannot store zinc.

Whether you’re looking to boost your immunity, enhance your skin, or simply maintain your energy levels, adding zinc-rich foods to your diet can make a noticeable difference.

Frequently Asked Questions