Things to know about Zinc-rich foods | Fusion - WeRIndia

Zinc is one of the most essential minerals for several body functions. It promotes immunity and heals wounds.

It impacts all organs and cells. Zinc is effective in lowering the replication of viruses like SARS and the common cold.

Even for COVID-19, it is proven to be effective. Many researchers found that lower zinc levels led to higher inflammation.

Thus, zinc is the most vital element for the body.

If your body has zinc deficiency, it is indicated by the following symptoms:

Slow healing of wounds, loss of appetite, unintentional weight loss, hair fall, diarrhoea, improper function of the olfactory and gustatory system, i.e. decreased sense of smell and taste etc.

The daily recommended level of zinc is 11 mg per male while it is 8 to 9 mg per female as per the National Institutes of Health. However, pregnant women need 11 mg and lactating mothers need 12 mg of zinc per day.

Do not take zinc supplements without consulting a doctor even though you have symptoms of deficiency. Rather than taking supplement tablets, get it naturally by adding zinc-rich foods to your diet.

Below mentioned food items are rich in zinc:

• Meat, especially red meat is an excellent source of zinc. 100 grams of beef contains 4.8 mg of zinc.
• Shellfish and oysters, especially 100 grams of Alaskan crab contains 7.6 mg zinc.
• Legumes like chickpeas are another source of zinc. 100 grams of cooked lentils provide 1.3 mg or 12% of the daily recommended level.
• Seeds like pumpkin and sesame seeds are loaded with zinc. 30 grams of hemp seeds contain 3.5 grams of zinc.
• Nuts like peanuts, almonds, cashews etc. are rich in zinc. 28 grams of cashews contain 1.7 grams of zinc.
• Dairy products are a good source of zinc. 100 grams of cheddar cheese contains 3.1 mg of zinc.
• Dark chocolate contains a significant amount of zinc. 100 grams of dark chocolate contains 3.3 mg of zinc. However, it is a high-calorie food. So consume it moderately.

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