Zinc is a necessary mineral that plays a crucial role in numerous bodily functions, including immune support, metabolism, hormone regulation and cell growth. For women’s maintaining adequate zinc levels is extremely important for their overall health and well-being. By Incorporating zinc-rich foods into your diet Zinc can help to ensure you meet your daily nutritional needs. Here are 10 zinc-rich foods that every woman should consider including in her diet:
Dr. Soumitra Das, Director (Asia Pacific), Zinc Nutrient Initiative – International Zinc Association, penned down 10 must have food items enriched with Zinc to include in your diet
Nuts (Cashews, Almonds, Pine Nuts): Various nuts, including cashews, almonds, and pine nuts, contain moderate amounts of zinc. They are convenient and nutritious snacks that can help you meet your daily zinc needs while providing healthy fats and other essential nutrients.
Pumpkin Seeds: Zinc is one of the many important minerals that are present in pumpkin seeds, making them nutritional powerhouses. One quick approach to boost your zinc consumption is to add pumpkin seeds to salads, smoothies, or yogurt. You may even snack on pumpkin seeds.
Chickpeas: Garbanzo beans, or chickpeas, are not only an excellent source of fiber and plant-based protein, but they also contain zinc. A great way to meet your daily zinc needs is to include chickpeas in your diet through salads, stews, and hummus.
Dairy Products (Milk, Cheese, Yogurt): Dairy products like milk, cheese and yogurt are not only rich in calcium but also contain zinc. Choose for low-fat or non-fat varieties to get the benefits of their zinc content while reducing your intake of saturated fat.
Red Meat: Lamb is a great source of zinc. Red meat slices that are lean offer an important amount of zinc per serving in addition to being high in protein. To prevent consuming too much saturated fat, red meat must be consumed in moderation and lean cuts should be chosen.
Whole Grains (Quinoa, Brown Rice, Oats): Whole grains such as quinoa, brown rice, and oats contain zinc along with other vital nutrients like fiber and antioxidants. Incorporating whole grains into your meals can help diversify your diet while boosting your zinc intake.
Eggs: Zinc is one of the many vital elements found in eggs, which are also full of nutrients. Including eggs in a well-balanced diet can help you reach your daily zinc goals.
Lentils: As a great plant-based source of zinc, lentils are a great option for women who follow a vegetarian or vegan diet. Lentils are a good source of zinc, fiber and protein and also may be used in a variety of meals such as salads, soups, stews, and even as a meat substitute.
Sunflower Seeds: Sunflower seeds are not only crunchy and delicious but also contain zinc. Sprinkle sunflower seeds over salads, yogurt, or oatmeal, or enjoy them as a standalone snack to increase your zinc intake with a burst of flavour and nutrition.
Millets: Millets, known as nutri-cereals, are great sources of zinc. Pearl millet, finger millet, barnyard millet, etc. contain much higher levels of zinc compared to rice and wheat. To promote millets, FAO of the United Nations declared the last year as the ‘International Year of Millets’.
It is crucial for women to include foods high in zinc in their diet in order to maintain maximum health and wellbeing. There are many tasty and healthy options available, starting with chickpeas and pumpkin seeds to red meat. You can make sure that you’re meeting your body’s zinc requirements and maintaining your general health for years ahead by including these ten foods high in zinc into your meals.
