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When you regularly eat foods rich in zinc, it is important to know that this has many positive consequences, such as improving the immune system, enhancing the body’s resistance to many diseases, and accelerating wound healing. Therefore, today, through the following lines, we will mention the most important and best foods rich in zinc, which our bodies all need, according to the many benefits that we mentioned above.
What are the body’s needs for zinc?
What are the body’s needs for zinc?
According to the age group, the percentage of zinc that all groups need is determined. It is worth noting that these percentages are as follows:
- Children under 1 year: about 5mg/day.
- Children 1-10 years of age: about 10 mg/day.
- Teenagers and adults: about 15 mg/day for men and 12 mg/day for women.
- Pregnant women: about 15 mg/day.
- Breastfeeding women need 19 mg in the first six months and 16 mg daily during the remaining period.
However, it should be taken into consideration that for infants, sufficient zinc can be obtained through breastfeeding, as the absorption of zinc in breast milk is much easier than its absorption from other foreign elements.
Which is better Foods rich in zinc necessary for a healthy body?
Firstly: Red meat
Red meat
Animal foods are the best source of zinc, with meat coming at the top of the list. It is worth noting that red meat in particular is an excellent source of this nutrient, in addition to being rich in vitamin B12, which is not found in any type of plant food product.
However, it is also important to know that red meat contains a high percentage of cholesterol and fat, and therefore you should not eat a lot of it and deal with this matter with more wisdom and moderation, as this matter can be dangerous to heart health.
Second: chicken
Chicken
Chicken is considered one of the best sources of lean protein, as it directly contributes to muscle growth and increased mass. It also contains zinc, which is great for the health of the body.
It should be noted that the benefits of chicken meat are not limited to this matter only, but rather extend to its effective role in maintaining the health of bones, heart, and body immunity.
Third: Oysters
Oysters
When we mention oysters, we should know that we are talking about a wonderful food item that is low in calories and rich in zinc, as 50 grams of oysters contain 8.5 mg of zinc.
Some other types of shellfish, such as crab, shrimp, and mussels, contain less zinc than oysters, but they are also a good source of the nutrient because they are rich in vitamin B12, which is important for the nervous system, metabolism, and healthy blood cells.
Read also: Zinc supplements and the importance of taking them for pregnant women
Fourth: Some types of legumes
Some types of legumes
Among the wonderful plant foods rich in zinc, we can highlight legumes because they are a good choice when wanting to obtain this vitamin. It is worth noting that they are represented by chickpeas and lentils, as these two elements are among the best abundant sources of zinc. They are also low in fat and calories and contain other essential nutrients such as protein and fiber.
for example:
- 164 grams of chickpeas contain 2.5 mg of zinc.
- 100 grams of lentils contain 4.78 mg of zinc.
- 180 grams of beans contains 5.1 mg of zinc.
Fifth: Cashew
Cashew
To the cashew station, we must know that it is one of the best nuts that contain a high percentage of zinc and other micronutrients such as copper, vitamin K, vitamin A and folic acid.
It is worth noting that 28 grams of cashews contain 1.6 mg of zinc, in addition to containing a lot of monounsaturated and polyunsaturated fatty acids, which can help reduce the accumulation of fat and cholesterol and control blood pressure. Therefore, eating cashews regularly is one of the most important habits that provide the body with zinc, which is beneficial for heart health.
Sixthly: Oats
Oats
Many of us resort to continuing the habit of eating oats, as it is a food full of nutrients, fiber, beta-glucan, vitamin B6, and folic acid, which helps regulate cholesterol levels and promotes the growth of good bacteria in the intestines.
In addition, oats also contain zinc in good proportions, as half a bowl of oats contains 1.3 mg of zinc.
Seventh: Pumpkin seeds
pumpkin seeds
Pumpkin seeds contain a variety of nutrients including zinc. In addition to iron, magnesium and copper, it is also rich in phytoestrogens, which are compounds that help improve good cholesterol levels in women after menopause.
For clarification, 28 grams of pumpkin seeds contain 2.2 mg of zinc. Therefore, its consumption is good for health and must be adhered to.
Eighth: Milk
the milk
Some of us believe that milk and yogurt are the only foods rich in calcium, but this is absolutely incorrect as these two foods contain large amounts of zinc.
Therefore, we can say that these elements are very good for the health of bones, teeth, and intestines, as 250 ml of low-fat milk contains 1.02 mg of zinc, and 250 ml of low-fat plain yogurt contains 2.38 mg of zinc.
Ninth: Dark chocolate
Dark chocolate
Chocolate is also a good source of zinc. It is worth noting that the darker the chocolate, the more zinc it contains. 100 grams of dark chocolate contains 3.3 mg of zinc, in addition to containing flavanols that are beneficial for blood vessels, which help control blood pressure. Blood, improving its flow, and enhancing the immune condition.
