Zinc Rich Foods And The Health Benefits



Published on: 05-Dec-2022


10 min read




Ritika Sharma


Zinc Rich Foods And The Health Benefits

Zinc Rich Foods And The Health Benefits

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People are now looking for non-pharmaceutical methods to fortify their immune systems in the wake of the recent COVID-19 outbreak. Of course, vitamin C is the first nutrient that springs to mind when discussing ways to boost the immune system. Fewer people, however, are aware that zinc-rich meals are just as crucial for our immune and overall health to fight medical conditions.

Weakened immunity due to zinc insufficiency is common. Therefore, we must eat zinc-rich meals to provide our bodies with zinc minerals. Maintaining zinc content in the body during critical times is imperative. Other measures can also be taken to attain good health during the wedding . Options abound for vegetarians and meat eaters. Get at least two servings of zinc-rich foods into your diet daily for optimum zinc levels. 

Table Of Contents

1. Role Of Zinc In Body

2. Symptoms Of Zinc Deficiency

3. Health Benefits Of Zinc

4. Foods Rich In Zinc

5. The Final Say


Role Of Zinc In Body

Zinc is an essential mineral with a wide variety of functions in the body:

  • Each of your cells contains zinc, making it the second most universal mineral in your system behind iron.
  • More than 300 enzymes involved in metabolism, digestion, nerve function, and other activities need zinc to work properly.
  • As a bonus, it plays a pivotal role in the maturation and performance of immune cells.
  • Collagen synthesis, DNA synthesis, and enzyme formation may all benefit significantly from this mineral.
  • Also, the involvement of zinc in cell division and growth makes it essential to the development and growth of the body.
  • The senses of smell and taste also need zinc. Therefore, a zinc shortage may impair your sense of taste or smell because it prevents the production of an enzyme necessary for these processes.

Symptoms Of Zinc Deficiency

A person suffering from zinc deficiency may show specific symptoms. Some of them are mentioned below:

  • Behavioural problems
  • Retarded development
  • Inability to heal wounds
  • Diarrhoea 
  • Rashes 
  • Delayed sexual maturity

7 Health Benefits Of Zinc

1. Boosts Immunity

Zinc is essential for the normal functioning of the immune system. Therefore, deficiencies in zinc are associated with a greater vulnerability to respiratory illnesses like pneumonia.

2. Treats Diarrhoea

Zinc supplements are recommended by the WHO for newborns with diarrhoea.

Particularly in malnourished individuals, there is evidence that it may reduce the duration of diarrhoea episodes.

3. Heals Wound

To some extent, zinc aids in the upkeep of radiant skin. However, low zinc levels are a common symptom of chronic sores or ulcers in people. Therefore, medical practitioners may recommend zinc supplements for patients with chronic wounds.

4. Treats Common Cold

According to a reliable 2011 review of research, zinc lozenges may reduce the duration of a cold by up to two days, but only if taken daily in amounts of 75 milligrams or more (mg).

Unfortunately, the overall quality of research on the efficacy of zinc against the common cold has been low. As a result, zinc supplements do not significantly reduce the risk of catching a cold.

According to the National Institute of Health's Rusted Source, zinc may also impair one's ability to smell. In addition, zinc nasal sprays and gels may cause long-term or permanent harm. Therefore, it is essential to talk to a doctor before taking them.

5. Promotes Learning And Development

There is evidence from studies conducted on rats showing that zinc may improve memory and learning. Zinc promotes improved cognitive and memory performance.

However, there is insufficient proof that zinc may enhance human memory or learning.

6. Promotes Bone Formation

The mineral zinc is crucial for bone health and development and may aid in fighting osteoporosis.

7. Decreases Inflammation

Zinc is a valuable mineral to lessen the effects of oxidative stress and inflammation. Chronic inflammation, caused by oxidative stress, has a role in many different types of long-term illness, including cardiovascular disease, cancer, and cognitive decline.

Compared to a placebo group, individuals taking 45 mg of zinc daily had more significant decreases in inflammatory markers in a trial of 40 older persons conducted in 2010.

10 Foods Rich In Zinc

Zinc is essential for the body and must be incorporated into the diet. Here are some foods that are rich sources of zinc.

1. Lamb

Lamb has 4.8 g of zinc per 100 g. For meat eaters, this is the finest zinc food option. In addition, lamb is an excellent source of protein, phosphorus, selenium, iron, zinc, and several other vitamins and minerals.

2. Lentils

There are 2.5 milligrams of zinc in a cup of lentils. Polyphenol and micronutrient content are high in lentils as well. The protein they contain comes from plants, making them a healthy option.

3. Shellfish

Shellfish have 16 g of zinc per 100 g. The largest concentration of zinc is found in shellfish. Shellfish are an excellent source of zinc, so eating them may help you maintain healthy levels.

4. Chickpeas

There are 2.5 milligrammes of zinc in 1 cup of chickpeas. Chickpeas are the most reliable food source of zinc for vegetarians. This is because both dietary fibre and protein are abundant in them.

5. Cashews

The amount of zinc in cashews is relatively high, at 1.6 milligrams per 2 tablespoons. As a result, cashews are a delicious snack that provides the zinc your body needs in a single serving. Cashews include zinc, vitamin A, vitamin K, copper, folate, protein, and healthy unsaturated fats.

6. Yoghurt

Yoghurt has 1.4 milligrammes of zinc per serving. As a probiotic food, yoghurt helps replenish beneficial bacteria in the intestines, which is why it is recommended to maintain a healthy digestive system. In addition, it is a great way to get more zinc, which helps keep your digestive system working properly, your immune system strong, your digestive tract healthy, and your heart in excellent shape.

7. Pumpkin Seeds

There are 6.6 milligrammes of zinc in 1 cup of pumpkin seeds. They are packed with healthy nutrients, including fibre and protein from plants. To get your daily zinc need, eat a tsp or two of pumpkin seeds daily.

8. Spinach

There are 1.4 milligrammes of zinc in 1 cup of spinach. In addition to being a superfood, spinach is a great way to get the mineral zinc. In addition to preventing major illnesses like cardiovascular disease, obesity, and diabetes, it also aids in treating less severe conditions like colds and flu.

9. Mushrooms

The amount of zinc in 1 cup of mushrooms is 1.44 milligrams. Zinc-rich mushrooms are an excellent option for vegetarians. Further, they aid in immune system development and have anti-inflammatory qualities.

10. Almonds

Almonds, in the quantity of 2 tablespoons, provide 0.9 milligrams of zinc. Eat some almonds to have your daily zinc requirement met. A healthy diet that includes almonds is a must.

The Final Say

Getting enough zinc in your diet is crucial for optimal health. Consuming a wide variety of foods, including meat, fish, legumes, seeds, nuts, and dairy, may help you meet your needs for this mineral.

Including these items in your diet might be a simple and delightful decision.

If you are concerned that you are not consuming enough zinc in your diet, consider discussing the potential of supplementation with your doctor.


1. What is the importance of zinc for our body?

The human body can not operate without the vitamin zinc. It helps our bodies' immunological systems and metabolisms. It is beneficial for the eyes, the skin, the healing of wounds, etc.

2. Which vegetables can be consumed for zinc supplementation?

Zinc is one of several vital elements found in plants, including mushrooms, spinach, broccoli, garlic, and kale.

3. What should not be consumed along with zinc supplements?

In addition to zinc, you should not take any other supplements simultaneously: copper, iron, or phosphorous.

4. Which fruits are rich in zinc?

Some zinc-rich fruits are avocados, blackberries, raspberries, pomegranates, and cantaloupes.

5. What are the benefits of zinc?

Gaining and maintaining physical fitness requires zinc. It is beneficial for strengthening defences, speeding recovery from injuries, enhancing metabolism, increasing skin health, mending muscles, etc.


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