Zinc-Rich Foods to Consume for Better Health

These 4 foods will improve your immune health and encourage natural muscle growth

Zinc is an essential nutrient that you must include in your diet. While it’s required in small quantities, it is crucial for a healthy body. You can trust zinc to improve muscle repair and growth, boost immunity, enhance eyesight, aid nutrient absorption and speed up wound healing. A man should consume 11mg and a woman should consume 8mg of zinc every day. But do you know where to find it? Here are five zinc-rich foods I highly recommend adding to your diet.

Legumes

Legumes are gut-friendly foods and high in zinc, which helps to keep zinc at appropriate levels in your body. Legumes like beans, lentils and chickpeas can be savored as meals and snacks, based on your preferences. These are the perfect source of zinc for vegetarians or vegans as one cup of lentils alone offers 2.52 mg of zinc. Since legumes are enriched with dietary fibers, they also help keep your gut happy and healthy.

Greek yogurt

A zinc-rich food like yogurt is a must-have in your diet and a safer option for people willing to keep an eye on their weight and gut health. While one cup of yogurt offers 1.4mg of zinc, this probiotic-rich food option plays an imminent role in feeding the good bacteria in your gut and ensuring better gut health and immunity. 

Nuts and seeds

Nuts and seeds are an essential part of a balanced diet. Not only zinc, but these superfoods such as pumpkin seeds, hemp seeds, cashews and peanuts help fulfill your daily nutrient intake and keep you fuller and high on energy. These zinc-rich foods will enhance your zinc intake and also help keep the gut in good shape by improving digestion. They are full of dietary fiber which is essential for smooth digestion. 

Mushrooms

Another incredible zinc-rich food that should be a part of your diet is mushrooms. They are a great option for vegetarians because they have anti-inflammatory properties. You get 2mg of zinc in one cup of cooked mushrooms and they are great for your immunity as well. You can add them to your salads or make a meal out of them by pairing them with your favorite legume. 

While these zinc-rich foods will help you up your zinc intake, it’s always better to know your ideal food choices. Book a 1:1 consultation here with me today for further discussion and analysis.