10 Zinc rich foods that every woman should include in diet

Apr 2, 2024

By: BI India Bureau

Oysters

Oysters are one of the best sources of zinc, with exceptionally high concentrations of this mineral. Just a few oysters can provide a significant portion of your daily zinc needs.

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Red meat

Beef and lamb are rich sources of zinc, making them valuable additions to a zinc-rich diet. Opt for lean cuts to keep saturated fat intake moderate.

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Poultry

Chicken and turkey are good sources of zinc, especially when consumed with the skin on. White meat tends to be slightly lower in zinc compared to dark meat.

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Shellfish

In addition to oysters, other shellfish like crab, lobster, and mussels are rich in zinc. They offer a flavorful and nutritious way to boost your zinc intake.

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Pumpkin seeds

Pumpkin seeds, also known as pepitas, are an excellent plant-based source of zinc. They can be enjoyed as a snack, added to salads, or incorporated into baked goods.

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Nuts

Some nuts, such as cashews, almonds, and pine nuts, contain decent amounts of zinc. Snacking on nuts or incorporating them into meals and snacks can help increase your zinc intake.

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Legumes

Beans, lentils, and chickpeas are not only rich in protein and fibre but also contain zinc. Including a variety of legumes in your diet can contribute to your overall zinc intake.

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Dairy products

Dairy foods like milk, cheese, and yogurt provide zinc as well as calcium and other essential nutrients. Opt for low-fat or non-fat options to keep saturated fat intake in check.

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Whole grains

Whole grains like wheat, quinoa, and oats contain zinc, although the content may be lower compared to animal-based sources. Still, including whole grains in your diet contributes to overall nutrient intake.

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Dark chocolate

Dark chocolate contains moderate amounts of zinc, along with antioxidants and other beneficial compounds. Enjoying a square or two of dark chocolate as a treat can provide a small boost of zinc.

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