Which food contains zinc

Try sprinkling them on your yogurt or salad to mix things up. Per 3-tablespoon serving: calories, Beans and legumes are another great plant-based option if you want to up your zinc intake without meat.

A cup of cooked or canned chickpeas is high in fiber and protein, and contains 2. Like other legumes, chickpeas offer countless other benefits, too. Get this: Eating chickpeas every day can help you feel more full and satisfied between meals, according to one study.

Adding them to a meal can also help keep your blood sugar stable , which means no energy crash later. Per 1-cup serving: calories, 4 g fat 0. Another excellent plant-based source of zinc? Black beans. Toss a cup of cooked black beans on top of that salad and you'll get 2 milligrams of zinc , or 25 percent of your daily needs.

These beans are also high in iron, phosphorus, calcium, and magnesium, which support overall health and are especially important for bone health. Per 1-cup serving: calories, 1 g fat 0 g saturated , 2 mg sodium, 41 g carbs, 0.

Greek yogurt has so many stellar health benefits, and here's yet another one to add to the list: a seven-ounce container of plain, low-fat Greek yogurt packs 1. Not sure which one to buy? Here are 14 Greek yogurts that dietitians recommend. Per 7-ounce serving: calories, 4 g fat 2. Cashews are one of the most affordable—and, in my totally biased opinion, the most delicious—nuts, so there's no reason not to keep a container in your pantry.

Whether you eat them roasted or raw, you'll get just over 1. Cashews are also packed with healthy unsaturated fat. Eating them regularly may help reduce blood pressure and raise healthy HDL cholesterol levels, per one study published in The Journal of Nutrition. Per 1-ounce serving: calories, 12 g fat 2 g saturated , 8. Weight Loss. United States. Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc.

However, they also contain phytates. Despite this, they can be an important source of zinc for people following vegan or vegetarian diets. They are also an excellent source of protein and fiber and can be easily added to soups, stews and salads. Legumes contain high amounts of zinc. However, they also contain phytates, which reduce its absorption. Processing methods like heating, sprouting, soaking or fermenting can help improve its bioavailability. However, some seeds are better choices than others.

Other seeds containing significant amounts of zinc include squash, pumpkin and sesame seeds 13 , In addition to boosting your zinc intake, seeds contain fiber, healthy fats, vitamins and minerals, making them an excellent addition to your diet. Including them as part of a healthy diet has also been linked to some health benefits, including reduced cholesterol and blood pressure 15 , To add hemp, flax, pumpkin or squash seeds into your diet, you can try adding them to salads, soups, yogurts or other foods.

Some seeds like hemp, pumpkin, squash and sesame seeds contain significant amounts of zinc. They are also a good source of fiber, healthy fats and vitamins, making them a healthy addition to your diet. Nuts also contain other healthy nutrients, including healthy fats and fiber, as well as a number of other vitamins and minerals.

Nuts are also a quick and convenient snack and have been linked to a reduction in risk factors for some diseases, like heart disease, cancer and diabetes 18 , 19 , Nuts are a healthy and convenient snack that can boost your intake of zinc and many other healthy nutrients. Dairy foods like cheese and milk provide a host of nutrients, including zinc. Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc, meaning most of the zinc in these foods can be absorbed by your body 3.

These foods also come with a number of other nutrients considered important for bone health , including protein, calcium and vitamin D. Dairy foods are good sources of zinc. They also contain protein, calcium and vitamin D, all of which are important nutrients for bone health. Eggs contain a moderate amount of zinc and can help you meet your daily target. Not only are hemp seeds rich in zinc, but they are an excellent source of omega-3 and omega-6 fatty acids, which have beneficial effects on your cardiovascular system and helps to keep inflammation at bay.

Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to helps reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. Chickpeas , like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Studies show that chickpeas increase satiety and help with weight loss. They also improve digestion by quickly moving foods through the digestive tract.

Lentils are known for their health-promoting effects , as they are rich in polyphenols and micronutrients, including zinc. Lentils serve as a plant-based protein, making them an excellent zinc rich food for vegetarians. Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease.

Because of the presence of flavonoids in cocoa powder, it helps improve blood flow and lower blood pressure, too. Cashews are rich in unsaturated fatty acids and high in protein. Cashews nutrition helps fight heart disease, reduce inflammation, promote bone health and support healthy brain function. These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings.

Plus, cashews have a good zinc to copper ratio, to help ensure that both of these minerals stay in balance. Kefir and yogurt are cultured dairy products that serve as probiotic foods. Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote cardiovascular health and regulate your mood. Ricotta cheese is one of the healthiest cheese options because it contains notable amounts of healthy fatty acids and micronutrients, including zinc.

Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities and reduce inflammation. Spinach is one of the most nutrient-dense foods in existence. It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even more. And research shows that avocado consumption is associated with better diet quality and nutrient intake.