10 Zinc rich foods that every woman should include in diet

Apr 2, 2024

By: BI India Bureau


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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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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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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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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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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