Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body, which is why consuming foods high in zinc is so important. It’s needed in small amounts every day in order to maintain your health and perform important functions. Zinc benefits come from its presence within all bodily tissue it’s needed for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process.

Zinc deficiency is now known to be a major malnutrition problem worldwide, and inadequate intake of foods high in zinc is one of the main causes. Compared to adults, infants, children, adolescents, pregnant and lactating women are most at risk for a zinc deficiency. These groups have increased requirements for zinc, so it’s important that they consume enough foods high in zinc every day or, in the case of infants, get it from breast milk.

Other groups of people that are at a higher risk for zinc deficiency include endurance athletes, alcoholics, people with gastrointestinal diseases, those who over-consume iron supplements, and people taking diuretic medications. The good news is if people consume enough foods high in zinc, like the list below, they can prevent inadequate zinc levels.

Foods rich in Zinc

Pumpkin Seeds

Pumpkin seeds and pumpkin seed oil are able to reduce the risk of breast cancer in post-menopausal women, according to research published in Nutrition and Cancer. Pumpkin seeds are also good for prostate health, and they promote your mental health.

Chickpeas (Garbanzo Beans)

Chickpeas, like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Chickpeas increase satiety and help with weight loss.  They also improve digestion by quickly moving foods through the digestive tract.

Dark chocolate and Cocoa Powder

A 100 gram bar of dark chocolate with 70-85% cocoa contains

11 grams of fibre.

67% of Iron.

58% of Magnesium.

89% of Copper.

98% of Manganese.

It also has plenty of potassium, phosphorus, zinc and selenium.

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

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. Plus, these nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings.

Yogurt

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.

Mushrooms

Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities, reduce inflammation, fight cancer, protect your heart and improve brain function.

Spinach

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 cancer.

Also in Asparagus, Mushrooms, Shiitake, Mushrooms, Crimini, Sesame Seeds, Pumpkin Seeds, Garbanzo Beans, Lentils, Cashews, Quinoa, Tofu, Scallops   , Green Peas, Oats, Beet Greens, Summer Squash, Broccoli, Swiss Chard, Brussels Sprouts, Parsley, Tomatoes, Bok Choy and Sea Vegetables.

DV is (Daily Value)