Zinc, like other elements and minerals, is an essential nutrient for the body. Let’s know about some such foods are full of zinc.

Include these six food items rich in ‘zinc’
Zinc-rich food

The required amount of zinc

Adults should take 3 mg to 13 mg of zinc daily depend on age. If a woman is pregnant or breastfeeding it varies depending on the gender. As winter approaches, be sure to include zinc in your daily diet to fight colds and other illnesses. Let us tell you about 6 rich zinc foods that you should include in your diet.

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Sesame contains a lot of zinc. In addition, there are many types of proteins, calcium, B complex, and carbohydrates in them. Sesame contains a lot of folic acids.


Nuts are a cheap and delicious source of zinc. It can be easily absorbed into the daily diet. The special thing is that peanuts are popular with everyone. You can use it in your salad or use peanut butter on apple or bread. Peanuts are an important source of zinc for those who eat only vegetarian foods.


There is also a lot of zinc in garlic. Also, through a single sprout of garlic every day, the body gets as many nutrients and vitamins A, B, and C as iodine, iron, potassium, calcium, and magnesium.

Hummus (Chickpea paste)

Hummus also contains a lot of zinc. Hummus can be eaten with sandwiches or chips. This paste is full of antioxidants, fiber, and many other nutrients.

The egg

Eggs contain a moderate amount of zinc. Egg yolk is rich in many other nutrients. In addition to vitamins A, D, E, and K, omega 3 fatty acids are also found. Egg yolk contains antioxidant compounds such as lutein and zeaxanthin which improve vision health.

Include these six food items rich in 'zinc'
food items rich in ‘zinc’


Beans such as Lentils and lima beans contain a sufficient amount of zinc. 100 grams of cooked lentils contains 12 percent of the daily requirement of zinc. But legumes contain phytates, which inhibit the absorption of zinc and other minerals.



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