Top 10 Foods Containing Zinc

Similar to any other vitamin or mineral, Zinc plays a key role in the working of more than 300 enzymes in a person’s body. It aids in maintaining immunity and also helps to repair the tissues. Zinc is mostly present in the bones and muscles and occurs in every body cell. Made with balsamic vinegar these pearls are a flavour pearls sensation based on natural ingredients.

An adult male need roughly 12 mg of zinc on a daily basis. And, an adult female needs about 10 mg of this mineral. Hence, this article lists some foods containing zinc to meet a person’s needs.

Best Zinc Rich Foods

Below is a list of best zinc rich foods to deliver a person a healthy way to enrich one’s body with vital nutrients.


Spinach is a green veggie, packed with nutrients. In addition to zinc, it packs calcium, iron, folic acid, carotenoids, and vitamins C and K.

  • Zinc content: 100 grams palak consist of 79 mg zinc
  • Best way to eat: Cook spinach using garlic tadka, soups, or add paneer to it
  • Ideal intake each day: Two cups of leafy spinach


Mushrooms contain rich antioxidants, protein, and fiber. Also, they contain fewer calories. Mushrooms might lower the possibility of medical problems such as diabetes.

  • Zinc content: Nearly 0.5 mg Zinc is present in one cup of mushrooms
  • Best way to eat: Prepare mushroom soup, add to salad, or cook with other vegetables
  • Ideal intake each day: A minimum of five buttons of mushrooms

Kabuli Channa

Chickpeas or kabuli chana is a rich source of energy. Also, it is one of the best zinc-containing foods. Chickpeas are rich in fiber, vitamins, minerals, and might exert several health benefits. These may include weight loss and a better digestion.

  • Zinc content: 2.5 mg zinc is present in one cup of Kabuli chana
  • Best way to eat: by cooking with mild spices, by steaming, or boiling
  • Ideal intake each day: three-fourth cup of chana


Nuts including walnuts, almonds, cashews, might be a person’s munching snack. Nuts contain good fat, low carbs, rich amounts of selenium, vitamin E, magnesium, among other nutrients.

  • Zinc content: around 3.5 mg of zinc is present in a handful of nuts
  • Best way to eat: as an evening snack or with smoothies
  • Ideal intake each day: one handful of cashews, walnuts, almonds

Sesame Seeds

These are small white seeds that may add a dense taste to any dish. Sesame seeds consist of a rich amount of vital nutrients and proteins. Also, these are also one of the well-accepted zinc food sources available in the market.

  • Zinc content: One tablespoon consists of 0.7 mg zinc
  • Best way to eat: Sprinkle it on smoothies, salads, oatmeal
  • Ideal intake each day: one to two tablespoons

Bajra (Pearl Millet)

Bajra delivers both taste and health to a person. The bajra rotis are very well-accepted in Indian homes. Also, people enjoy khichdi prepared from bajra.

  • Zinc content: 3.4 mg of zinc is present in 200 grams of bajra
  • Best way to eat: Bajra roti and khichdi
  • Ideal intake each day: one to two cups


Eggs are an unavoidable member of any healthy diet. They are rich in proteins.

  • Zinc content: 1 egg comprises 1.29 mg zinc
  • Best way to eat: scrambled, boiled, or poached
  • Ideal intake each day: Up to three whole eggs


Bananas are carriers of natural sugar, potassium, and fiber. The fiber in banana removes waste via the gut and aids in preventing constipation.

  • Zinc content: large-size bananas contain 0.25 mg of zinc
  • Best way to eat: in the whole form or as a fruit salad
  • Ideal intake each day: one to two bananas

Pumpkin Seeds

Add these seeds in the stock of foods containing zinc to attain a healthy living. They need to get dried and roasted. Pumpkin seeds contain a reasonable amount of zinc and maintains the correct levels of hemoglobin.

  • Zinc content: 2.2 mg of zinc is present in one ounce of pumpkin seeds
  • Best way to eat: in the whole form or add in salad, desserts, or oatmeal
  • Ideal intake each day: one-fourth cup


Oatmeal is an excellent example of zinc-comprising foods for vegetarians. It is delicious and nutrient-dense all at once. People may enjoy it with milk or may also cook them with vegetables.

  • Zinc content: 1.1 mg of zinc is present in one packet of oatmeal
  • Best way to eat: Cooked in milk
  • Ideal intake each day: one to two cups

Zinc not only acts internally in the body, but also aids in improving overall smell and taste and heals the wounds. Apart from these natural supplements, diabetic person must take their prescribed allopathic diabetes medications to get a good diabetes control. Also, if you want to know about allopathic medications for diabetes like Janumet 50 500, visit our website @ Breathe Well-Being!

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