Are you Zinc deficient? Then you should eat these 7 foods

Are you Zinc deficient? Then you should eat these 7 foods

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Zinc is a mineral that plays a role in more than three hundred enzyme reactions in your body. It is also involved in many processes that are essential in your body. Therefore, it is vital for good health.

Currently, zinc deficiency has become a major problem in the world due to low consumption of foods that are rich in minerals. People at high risk for this deficiency include infants, pregnant and lactating women, adolescents, and children. Vegans, vegetarians, alcoholics, and endurance athletes also fall into the same category.

Therefore, these groups of people have a higher requirement for zinc. Because your body does not store the mineral, you must eat significantly in order to meet your daily zinc intake requirements. Recommendations vary based on gender and other specific conditions.

For example, men and pregnant women should consume eleven milligrams, women eight milligrams, and breastfeeding mothers require twelve milligrams of the mineral every day. This consumption will help metabolize nutrients, grow and repair body tissues, as well as maintain the immune system.



You probably eat a lot of fruits and vegetables every day. However, vegetables, as well as fruits, are generally a poor source of zinc. In any case, some vegetables will provide you with very reasonable amounts of the mineral that is enough to meet your daily needs.

If you are especially vegetarian, these are the vegetables you should consider having in your diet. They include regular and sweet potatoes, kale, mushrooms, broccoli, garlic, spinach, and green beans.

In each large potato there is one gram of mineral that constitutes nine percent of the daily requirement for a man. The rest of the vegetables contain a lower amount of mineral. Green beans, mushrooms, kale, and raw vegetables contain three percent of the recommended daily intake for a man.

Therefore, by consuming a diet rich in vegetables, you will alleviate its deficiency. In addition, vegetables help fight the risk of chronic diseases such as cancer and heart disease.


This is an exciting food choice that you can use to get rid of your zinc deficiency. Dark chocolate is a source of the mineral.

In every one hundred grams of the chocolate bar, you will receive approximately thirty percent of the recommended amount for a man's daily mineral intake. This is true for chocolates that are between seventy and eighty five percent dark.

Therefore, the darker the chocolate you choose, the better it will be for you. However, remember that while dark chocolate is good for your health, it also contains a lot of calories. One hundred grams of dark chocolate is said to provide up to six hundred calories.

Therefore, this is not a food that you should use as your primary mineral source for deficiency. Eat it in moderation.


Whole grains consist of rice, wheat, oats, and quinoa. All of these contain some amount of the mineral. These grains provide many benefits to the body.

Besides the mineral, they are also packed with vitamins, iron, magnesium, selenium, manganese, phosphorus, and fiber. In each half cup of steel cut oats, you will consume six percent of the daily amount of the mineral needed.

The same serving of brown rice contains four percent of the mineral, while a slice of whole wheat bread contains three percent of the mineral needed every day. Additionally, consuming whole grains is also associated with longevity, as well as other health benefits.

These health benefits include a reduction in type two diabetes, obesity, and heart disease. However, whole grains also contain phytates. Phytates bind to the mineral which reduces its absorption in the body. Therefore, you may not absorb most of the mineral with other foods.


Different types of legumes, such as beans, lentils, hummus, and chickpeas contain sufficient amounts of zinc. In one hundred grams of cooked lentils, you will consume twelve percent of the recommended daily intake.

And, a quarter cup of hummus will consume seven percent of the daily intake. Additionally, each packet of lentils and chickpeas you eat contains four percent of your daily intake. There is three percent of the recommended daily intake for beans.

Also, legumes are low in calories, low in fat, high in protein, vitamins, minerals, and dietary fiber. However, legumes also contain phytates. Therefore, the absorption of the mineral is not as effective as in animal products.

In any case, they are a good source of minerals for vegans and vegetarians.


Like poultry, eggs contain moderate amounts of zinc that can help you reach your daily intake goal. One large egg contains five percent of the daily recommendation.

An egg also comes with six grams of protein, seventy-seven calories, and five grams of healthy fats. It also contains other minerals and vitamins such as selenium and B vitamins.

Whole eggs also contain choline. This is a nutrient that is growing in popularity today due to its health benefits.


You can deal with your zinc deficiency by eating nuts like peanuts, almonds, pine nuts, and cashews. Walnuts also contain other nutrients that are healthy for your body. These nutrients include fiber and healthy fats.

They also contain other minerals and vitamins. However, if you want the nut that will give you the most significant amounts of the mineral, you can consider having cashews. A one-ounce (28.35 grams) serving will provide you with fourteen percent of the recommended daily intake for a man.

Also, walnuts are very convenient, and you can have them as an easy snack. In addition, you will benefit by reducing the risk of factors that cause certain diseases such as diabetes, cancer, and heart disease.

Also, nuts are believed to increase the longevity of the people who consume them.


It is healthy to add seeds to your diet. You can also increase the amount of zinc in your body by consuming seeds. In any case, some seeds are better than others.

Three tablespoons of seeds add up to thirty grams. Thirty grams of hemp seeds carry thirty-one percent and forty-three percent of the recommended daily mineral intake for men and women, respectively.

Other seeds that contain sufficient amounts of the mineral include sesame, pumpkin, and pumpkin seeds. The seeds also contain minerals, vitamins, healthy fats, and fiber.

Other health benefits that you will enjoy from consuming seeds include a reduction in blood pressure and cholesterol levels. Add these seeds to your soups, salads, yogurts, or other foods.


Zinc is vital to maintaining good health. Therefore, eat a variety of foods that are a good source of minerals to ensure you have enough. After all, these are delicious foods that you can enjoy.

Video: Zinc Deficiency on a Vegan Diet. NUTRITIONAL SPOTLIGHT (June 2022).


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