Top 10 familiar foods containing a lot of zinc, better than functional foods

Zinc is a mineral that is essential for health. It is present in many nutrient metabolism, growth of body tissues and maintenance of the immune system. According to health site Vinmec, zinc is not stored in the body, so you need to eat enough zinc required every day. So let’s find out with Tnhelearning.edu.vn about 10 foods with high zinc content that you should not ignore!

Meat

Beef

Meat, especially red meat, is an excellent source of zinc, and almost all meats contain zinc, including pork, beef and lamb. In fact, in 100g of beef will account for 44% of the zinc that we need for the body daily, containing about 4.8mg of zinc.

Note
It is important to note that eating large amounts of red meat, especially processed meat, is associated with an increased risk of certain diseases such as cancer and heart disease.

So if you eat minimal amounts of processed meat and avoid unprocessed red meat in combination with a diet rich in vegetables and fruits, it shouldn’t be a problem.

Shellfish

Oysters are shellfish that are rich in zinc

Crabs, oysters, oysters, mussels, … are shellfish that contain a lot of zinc and are low in calories. Especially oysters, an average of 6 oysters will provide 32mg of zinc , equivalent to 291% of the zinc needed in 1 day. 100g of Alaskan crab will account for 69% of our daily zinc needs and contains 7.6 mg of zinc. There are other good sources of zinc such as shrimp and mussels .

Note
However, for pregnant women, you need to cook it completely before eating, to reduce the risk of food poisoning.

Pea’s tree

Pea’s tree

Legumes such as soybeans, peas, etc. contain a certain amount of zinc. In 100g of cooked lentils, it accounts for about 12% of the daily amount of zinc required by the body.

Note
However, they also contain antioxidants that reduce the absorption of zinc (phytates) and other minerals, so zinc from animal foods is better absorbed than zinc from legumes.

Even so, for those following a vegetarian or meat-based diet, beans are still an important source of zinc.

Nuts

Some nuts help supplement zinc for the body

Seeds are a healthy ingredient to supplement the diet, helping to increase the amount of zinc for the person consuming it.

In particular, pumpkin seeds and sesame seeds contain a considerable amount of zinc. In addition to increasing the amount of zinc, seeds also help to add fiber, fat, vitamins, … They also help reduce cholesterol and blood pressure.

Therefore, it is also a perfect addition to your diet. You can add pumpkin or flax seeds to soups, yogurts, salads, etc.

Dry seed

Dry seed

Nuts like cashews, pine nuts, peanuts and almonds make up a good amount of zinc. They also contain other healthy nutrients like fiber and fat as well as several other minerals and vitamins.

Cashews are a good choice if you’re looking for a nut that’s high in zinc. With 28 grams of cashew nuts, there will be 15% of the daily zinc requirement of the body.

Nuts are also a snack, convenient, quick, and linked to reduced risk factors for several diseases, like cancer, heart disease, and diabetes.

Milk

Milk and dairy products

Milk and cheese are foods that provide a wide range of nutrients, especially containing a sizable amount of zinc. Zinc found in cheese and milk is highly available and can be maximally absorbed by the body.

Along with that, several other nutrients considered important for bone health, including protein, calcium, and vitamin D, also accompany these foods.

Egg

Chicken eggs contain a certain amount of zinc

Eggs also help you absorb zinc when you eat it, although it doesn’t contain as much as other foods. But 1 large egg provides 77 accompanying calories, 6 grams of protein, and contains about 5% of the daily requirement of zinc.

Whole eggs also contain a nutrient that most people are deficient in that is an important source of choline.

Whole grains

Whole grains

Whole grains like quinoa, oats, rice, and wheat all contain zinc. Like legumes, cereals contain phytates, which reduce the body’s ability to absorb zinc. There are more phytates in whole grains than refined versions and less likely to provide zinc.

However, it is healthier to eat whole grains because they also provide many important nutrients such as B vitamins, magnesium, fiber, etc.

Some vegetables

Some vegetables

Although fruits and vegetables are not a great source of zinc, it is still possible to provide a minimum amount of zinc for our body’s daily needs, especially for those who do not eat meat.

Compared to the body’s requirements, 1 potato each day contains about 1 mg of zinc, accounting for 9% of the amount of zinc we need.

Black chocolate

Dark chocolate contains a large amount of zinc

According to research , a 100g bar of dark chocolate contains 3.3mg of zinc, supplementing 30% of the daily requirement of the body. However, there will be up to 600 calories in 100g of dark chocolate. While you may get some nutrients from consuming dark chocolate, this is not a food you should eat a lot for providing your body with zinc.

Above are the foods that contain zinc that are good for health, hope that through the article you can learn more and make the right choices for your family’s meals!

Source: Vinmec expert advice by Master, Doctor Nguyen Minh Tuan – Pediatrician – Department of Pediatrics – Neonatology – Vinmec Danang International General Hospital

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