15 foods rich in zinc to include in your meals

Foods rich in zinc are essential for the proper functioning of the human body. To eat a good amount of zinc in your meals, check out the explanations given by nutritionists Gabriella Werneck (CRN 14100560), Tatiane Passarini (CRN 3 31811) and vegan nutritionist Anna Thais (CRN 36841) about the foods that are sources of this mineral.

15 Zinc Rich Foods That Are Great for Your Health

Zinc is an important mineral that plays several biological roles in the body: catalytic, structural and regulatory action. Here are 15 foods rich in zinc to include in your diet to ensure your body performs well:

1. Oysters: For those who like seafood, Gabriella said that oysters “provide a great supply of zinc”. According to her, regardless of the form of consumption (raw or cooked), these foods are rich in zinc and “are also a source of iron and calcium”.
2. Crab: Crab is also rich not only in zinc, but also “in selenium, protein and vitamin B12”, added Gabriella. That is, another seafood option that contains zinc.
3. Lambari: According to Gabriella, “the lambari is a great source of zinc and also has potassium, magnesium and B complex”. Thus, fish can be a good snack for the meals of the week.
4. Oat flakes: it is a simple, practical food that goes with many meals. Gabriella mentioned that in “cereal, you can find a good amount of zinc. In addition, oats are also rich in protein, iron, B-complex, magnesium and fiber.”
5. Popcorn: “Another cereal that is part of foods rich in zinc is popcorn”, says nutritionist Gabriella. The food has other nutrients such as vitamins E, calcium, iron and vitamins of the B complex. It also helps “in intestinal transit, in the control of blood glucose and satiety”, added the professional.
6. Almonds: This oilseed contains good amounts of zinc. Gabriella recommended their consumption, as “they also have good amounts of vitamin E, vitamin B2, copper and manganese”.
7. Sesame Seed: This is such a small seed that it doesn’t even seem to have many benefits, right? But Gabriella said that, in addition to zinc, “sesame seeds also have good amounts of calcium, iron, magnesium and phosphorus.”
8. Flaxseed: another food from the team that nobody gives much value, but which contains good amounts of zinc. According to Gabriella, “flaxseed is also very rich in protein, fiber, omega 3, calcium and magnesium”.
9. Peanuts: according to Anna, “peanuts are a legume with high energy value, but high protein and mineral content, including zinc. Each 100 g contains 1.06 mg of zinc”. However, the professional recommended consuming the food in moderation, because it is very caloric.
10. Cocoa powder: Anna explained that “cocoa powder is a highly energetic food, rich in flavonoids and antioxidants, as well as important minerals such as iron and zinc”. Consumption of this food can improve mood, prevent the body from anemia and diabetes, as well as help with inflammation and reduce blood pressure. “100 g of cocoa powder contains 6.8 mg of zinc,” said the nutritionist.
11. Beans: according to Anna, beans are “a source of protein, fiber and important minerals, such as iron and zinc. In a shell of beans (96 g), we find about 0.7 mg of zinc.” This legume has several benefits: “it helps the immune system, improves the intestinal microbiota and prevents anemia”.
12. Chickpeas: “It is rich in fiber, antioxidants, has a low glycemic index, in addition to vitamins C, E, D, K and important minerals such as zinc, iron, magnesium, potassium, calcium and phosphorus. Regular consumption of chickpeas can provide several benefits, such as preventing cardiovascular diseases, improving mood, etc.
13. Cashews: Anna stated that “every 100 g of cashew nuts contains 5.7 mg of zinc. Because it is a source of fat, although good, it should be consumed in moderation, since 100 g contains 50 g of fat and 613 kcal”. This is a great food to include in snacks during the day.
14. Pumpkin seeds: this food has nutrients that help the body function. According to vegan nutritionist Anna, “in every 100 g of pumpkin seed we find 8 mg of zinc. Its consumption acts in the prevention of cancer, mainly of the prostate, strengthens the immune system, prevents hypertension, controls blood glucose, etc”.
15. Watermelon seeds: in addition to the diuretic and antioxidant properties, this food promotes satiety and is a source of energy. Anna said that every 100 g of watermelon seeds contains about 10 g of zinc.

Have you seen the variety of foods rich in zinc that can make all the difference in the health of the body? Now that you have this precious list in hand, try to create a balanced menu to guarantee all the necessary nutrients.

What causes a lack of zinc?

According to Tatiane Passarini, “Zinc deficiency is considered one of the most important epidemiological nutritional deficiencies”. This is because the mineral is related to the development of the body. That is, a diet lacking the necessary amounts of zinc impairs growth and other biological processes.

Tatiane added that some clinical signs may indicate that the person is deficient in zinc. They are: “altered taste, alopecia, diarrhea, glucose intolerance, immunological dysfunctions and skin lesions”. That’s why it’s important to always keep your health up to date and resort to specialized medical help.

You are now well informed about foods rich in zinc! Want to know another wonderful nutritional source for your body? Check out these foods rich in vitamin C and keep your body healthy!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.