Your body needs vitamins and minerals and a healthy diet is one that contains most of the essential nutrients including trace minerals. A trace mineral is one that is needed by the body in small amounts, an example of which is zinc. Zinc is present in all the cells in your body and there are a number of reasons why it is important.
There are enzymes in the body and for them to function correctly, they need zinc. Zinc also keeps the proteins in your body stable. It helps maintain cell membranes and controls how the cells function. Zinc also plays an important role in the functioning of your nervous system. Aside from these, there are many other health benefits of zinc. These include fighting gastric ulcers, managing diabetes, reducing symptoms associated with sickle cell anemia, managing Wilson’s disease and treatment of acne vulgaris.
Because zinc offers so many health benefits and because it is an essential trace element, it is worth knowing which foods contains the highest levels of zinc. Here’s a look at the top 10 foods highest in zinc.
Beef is one of the easiest ways to get zinc into your diet. Although most other foods listed below contain more zinc than beef, it is not possible to eat much of those foods in a single sitting.
Being a plant source, spinach contains good amounts of zinc and the best way to eat spinach is in a salad. You can even top your salad with other zinc containing foods to get more zinc in your diet.
3. Kidney beans
Another vegetarian source of zinc is kidney beans. In addition, they contain a range of other minerals which helps keep you full for longer, maintain glucose levels in the body and provide energy.
Shrimps are a good source of protein and they are also rich in zinc. They contain antioxidants which help fight inflammatory conditions.
5. Flax seeds
Aside from containing high amounts of fiber and omega 3 fatty acids, flax seeds is also a good source of zinc. You can sprinkle flax seeds on salads or other meals for added nutrition.
6. Watermelon seeds
We don’t really like to eat watermelon seeds, but it is true that they contain zinc. So if you want to get the trace mineral out of these seeds, you can dry them or even roast them before eating.
7. Pumpkin seeds
Another type of seed that you usually get rid of is pumpkin seed. But research has suggested that these seeds contain good amounts of zinc and are beneficial for the body in a number of ways.
Garlic offers a number of health benefits and they also contain remarkable amounts of zinc. Although it is not possible to eat much garlic throughout the day, but when it is used in preparing meals, it can contribute towards the daily requirement of zinc.
A 100 gram serving of oyster can provide good amounts of zinc. When your minerals come from a natural source, your body is able to process them easily.
Peanuts make a good snack and you also get plenty of zinc when you eat them. But, if you don’t like the crunch, you can go for peanut butter.