12 Foods High in Zinc – Incredible Benefits!
Zinc is one of the minerals needed by the body. Zinc can be found in muscle tissue, red blood cells, white blood cells, the eye retina, pancreas, kidneys, skin tissue, bone, and prostate gland.
Furthermore, Zinc plays an important role in the body such as maintaining hormone balance, promoting muscle growth and repairment, assisting the absorption of nutrients and digestion.
Zinc requirement by age is :
- Infants age 0 – 6 months need 2 mg/day
- Infants age 7 – 12 months need 3 mg/day
- Children age 1 – 3 years need 3 mg/day
- Children age 4 – 8 years need 5 mg/day
- Children age 9 – 13 years need 8 mg/day
- Males age 14 years and over need 11 mg/day
- Females age 14 – 18 years need 9 mg/day
- Females age 19 years and over need 8 mg/day
Inadequate intake of zinc can produce adverse effects on the body such as prone to getting sick, always feeling tired, decreased concentration, slow growth, and the longer wound healing. The following article will discuss about several foods high in zinc that are good for your health.
Apples are certainly an appealing fruit. An apple with skin contains 0.04 mg of zinc per 100 g of weight. In addition apples contain a variety of vitamins and minerals that are good for the body. Consuming an apple a day will give you more benefits than you think. Studies have shown that apples may prevent cancer and control appetite. Plus apples have no cholesterol, fat and sodium. That’s why apples are favored by dieters.
Avocados contain no less than 20 vitamins and minerals. An avocado contains 0.6 mg of zinc per 100 g of weight. In addition, avocado is also a good source of monounsaturated fatty acids (MUFA). They are a healthy fat that are beneficial to your diet because they helps you stay full. Avocados are easily oxidized if exposed to air (the color turns brown). Therefore after the avocado is peeled, it should be consumed immediately or wrapped tight with plastic and stored in refrigerator.
Bananas are well known for their health benefits. A banana contains 0.15 mg of zinc per 100 g of weight. In addition bananas also contain potassium, manganese, calcium, magnesium, folate, iron, niacin, vitamin B6 and riboflavin. Bananas are useful to keep the digestive system in normal condition. They make you feel full longer, prevent stomach problems and boost your immune system. Other benefits of bananas are lowering blood pressure, maintaining heart health and preventing anemia.
Soybean is widely known to be the main ingredient of tofu and tempeh. Soybeans contain 4.89 mg of zinc per 100 g of weight. In addition, soybeans are rich in minerals, protein, B vitamins, and fiber. Fiber contained in soybeans is useful to prevent constipation and type 2 diabetes.
Soybean is also an alternative source of protein. Its protein is considered to have a quality equivalent to protein from animals. Even so, the protein from soybeans can lower cholesterol levels. This is the opposite of protein from animals that raise cholesterol levels. Therefore protein from animals is classified as one of foods to avoid after chemotherapy.
5. Cashew Nut
Cashew nuts are often used as a healthy snack. Cashew nuts contain 5.6 mg of zinc per 100 g of weight. In addition, cashews are a source of antioxidants, vitamin B6, vitamin E, vitamin K, phosphorus, copper, iron, selenium and magnesium. Cashews are beneficial for maintaining heart health, protecting eyes from light damage, helping the formation of red blood cells, preventing stroke and reducing weight.
Peas are commonly cooked as a vegetable dish or side dish. Peas contain 1.24 mg of zinc per 100 g of weight. Although low in fat, peas have micro nutrients, fiber and are rich in protein. Peas are an alternative source of protein for those allergic to dairy products and soy.
Peas are also useful for preventing stomach cancer, managing weight, anti aging, boosting the immune system, preventing type 2 diabetes, preventing osteoporosis, maintaining heart health and preventing constipation. That’s why some people consider peas as one of traditional ways to cure constipation.
7. Kidney Beans
Kidney beans are one of the foods high in zinc. Kidney beans contain 1.8 mg of zinc per 100 g of weight. Certainly they are also an excellent source of carbohydrates, fiber, protein, vitamins and minerals. Kidney beans are able to slow the absorption of carbohydrates, therefore they are useful for weight loss. In addition, kidney beans are also useful to stabilize blood sugar levels and prevent colon cancer,
8. Green Beans
Green beans are definitely a great source of vitamins and minerals. Green beans contain 0.24 mg of zinc per 100 g of weight. They have no saturated fat and are low in calories. Green beans have benefits for maintaining the digestive system, lowering cholesterol levels, anti oxidants, boosting the immune system and regulating blood pressure and heart rate.
There is no doubt that garlic is one of the most popular spices. Almost all cuisines, especially Asian cuisine, use garlic. Garlic contains 1.16 mg of zinc per 100 g of weight. In addition, garlic is rich in vitamin B6, vitamin C and Manganese.
Garlic is useful for relieving flu and common cold, lowering blood pressure, lowering LDL cholesterol and reducing the risk of dementia and Alzheimer’s disease. Garlic can also be used as one of home remedies for food allergies.
Ginger contains 0.34 mg of zinc per 100 g of weight. Ginger has many health benefits. Among them are prevent heart attacks, reduce the risk of stroke, treat gastrointestinal disturbances, relieve nausea, and improve the immune system.
Carrot is well known for its benefits for eye health. Carrot contains 0.24 mg of zinc per 100 g of weight. That’s why carrot is one of vegetable that recommended for increasing your zinc for body health.
12. Edible Mushrooms
Edible mushrooms contain 0.52 mg of zinc per 100 g of weight. In addition they contain B vitamins, vitamin C, protein, fiber, calcium, selenium and minerals. The benefits of edible mushrooms include maintaining digestive health, improving the immune system and antioxidants. By the way, Shitake mushroom, a popular edible mushroom, is one of recommended foods to eat for healthy hair.
All right guys, those are foods high in zinc. Obviously they have lots of benefits for your health. Try to include some of them into your daily diet. It will not hurt you to try. Health, however, is priceless.