Zinc is a mineral that is essential for our body. According to guidelines from the National Institutes of Health, boys over the age of 14 need 11 milligrams of zinc a day, girls 8 milligrams, and breastfeeding mothers 12 milligrams. Zinc deficiency interferes with the functioning of about 200 enzymes in the body. Lack of zinc reduces cell function, disrupting protein production. There is no alternative of this mineral to increase immunity as well. Find out which foods contain zinc.
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| Zinc rich foods |
- Eat half a bowl of oats for breakfast. You will get 1.3 mg of zinc. If you have 250 grams of low-fat yogurt with it, you will get 2.38 mg and if you have low-fat milk, you will get 1.02 mg of zinc.
- 100 grams of red meat contains about 4.8 mg of zinc. And 65 grams of chicken meat contains 2.4 mg.
- You can eat spinach, broccoli and garlic.
- Crabs also contain a lot of zinc.
- You will also find zinc in all kinds of pulses, lentils and peas. Eating 50 grams of lentils gives 2.4 mg of zinc. 60 grams of gram contains 1.25 mg.
- Flour bread is also an excellent source of zinc.
- You can eat mushrooms. These low-calorie vegetables also have enough zinc. 210 grams contains 1.2 mg of zinc.
- Almonds contain zinc. 1.6 mg of zinc can be obtained from 28 grams of cashew nuts.
- Eat dark chocolate to meet the demand of zink. 100 grams of 60-70 percent dark chocolate contains 3.3 mg of zinc.
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