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Top 20 Best Zinc Rich Foods in India ~ Nutritionist Recommended

Zinc is an essential mineral for human health, and we can obtain it through zinc-rich foods. This article explores a range of food items that are rich in zinc.

8 min read
Top 20 Best Zinc Rich Foods in India ~ Nutritionist Recommended

In this era of a health-conscious diet, everyone prefers to choose foods that are high in nutrients after learning about the contents in them. Zinc is one of the essential minerals that the body requires for healthy functioning.

The article below tells you everything about the best zinc-rich foods in India to include in your diet.

What is Zinc?

Zinc is a trace mineral that the body needs in small amounts. However, it is an essential nutrient that a body cannot make or store. It plays an important role in the-

  • Formation of DNA
  • Cell proliferation
  • Protein synthesis
  • Tissue repair
  • Immune system support
  • Expression of the gene
  • Healing of the wound
  • Growth

Zinc-rich foods in India can be found in both animal and plant-based forms. Food like cereals, snack bars, and baking flour doesn't naturally contain zinc and is often fortified with synthetic equivalents.

It can also be ingested in the form of supplements or multi-nutrient supplements in addition to natural and processed foods. Because of its significance in immune function, zinc is also incorporated into a few nasal sprays, chewable, and other natural cold remedies.

Zinc is necessary for fast growth, such as during childhood, puberty, and pregnancy, since it aids cell growth and multiplication. The senses of taste and smell are also affected by zinc.

Zinc-Rich Foods In India

Zinc is a vital nutrient for optimum body function, and India is recognised for its seasonal diversity of fruits and vegetables. Here is a list of ten wonderful zinc-rich foods in India to include in your diet.

1/20 Dairy Items

Dairy foods, such as cheese and milk, are rich in minerals, including zinc. This zinc is bioavailable, which means it may be absorbed quickly by the body. Dairy products are the zinc-rich food vegetarian Indians should include in their diet to receive enough of this mineral. Yoghurt is the best source of zinc; in fact, both 250 mL of yoghurt and 12 cups of ricotta cheese contain 15% of the required zinc. Zinc is present in milk and cream in trace amounts. These foods are also high in other nutrients that help to maintain bone health and overall wellness.

2/20 Fruits and Vegetables

Fruits and vegetables are generally poor sources of zinc, although a few unusual ones do contain a moderate quantity. Zinc-rich vegetables in India include kale, potato (regular and sweet variety), and green beans. Potatoes, including ordinary and sweet types, contain about 1 mg per large potato, or about 9% of the daily requirement, while green beans and kale have less than 3% of the daily value (DV) per 100 gm.

3/20 Legumes

Legumes are plant-based meals rich in zinc content. Zinc is abundant in legumes such as chickpeas, beans, and lentils. They're also low in fat, low in calories, and high in protein and fibre, among other nutrients. Chickpeas contain 2.5 mg zinc per 164 gm. Lentils contain 4.78 mg to 1.27 mg zinc per 100 gm. The zinc content of 180 g of kidney beans is 5.1 mg.

4/20 Eggs

Eggs include a small amount of zinc, which helps you meet your daily requirements. Eggs are also a good source of choline, which is hard to come by in other foods. Choline shortage can cause fat and cholesterol build-up. It also aids in the maintenance of a healthy nervous system.

5/20 Meat

Zinc is abundant in meat; red meat is a particularly rich source, but other forms of meat, such as cattle, lamb, and pork, may also contain sufficient amounts. A 100-gram (3.5-ounce) portion of raw ground beef provides 4.8 mg of zinc, which is 44% of the Daily Value (DV).176 calories, 20 gm of protein, and 10 gm of fat are also provided by this amount of meat. Meat includes a lot of cholesterol and fat; therefore, it's important to exercise portion control while eating them. It also contains a lot of other critical minerals like iron, B vitamins, and creatine which are for good health.

6/20 Chicken

Chicken is a good source of lean protein, which helps muscular development and growth. However, many people are unaware that it is also high in zinc. Chicken is beneficial for your bones, heart, and immunity if you eat it regularly. Chicken has 2.4 mg of zinc per 85 gm.

7/20 Shellfish

Shellfish has low-calorie content and is high in zinc. When compared to other foods, oysters have the highest zinc content. Other shellfish, such as crab, shrimp, lobster, and mussels, have less zinc than oysters, although they are still good providers of the mineral. They're filled with Vitamin B12, which is essential for a healthy neurological system, metabolism, and blood cells. Oysters have 8.5 mg of zinc per 50 gm. Ensure shellfish is thoroughly cooked before eating it to avoid food poisoning.

8/20 Seeds

Apart from vegetarian and non-vegetarian zinc-rich food in India, various seeds have a significant amount of zinc in them, like pumpkin, flax, and sesame seeds. These contain high zinc levels, meeting up to 33% of daily zinc requirements. The seeds are also high in vitamins, minerals, and fibre, ensuring a well-balanced diet. These seeds can also help lower blood pressure and harmful cholesterol levels. The seeds can be included in the diet by adding them to salads, soups, yoghurts, and other meals.

9/20 Nuts

Almonds, cashew, pine nuts, and peanuts can increase your zinc intake. Nuts also contain a variety of other beneficial elements, such as healthy fats and fibre and a variety of vitamins and minerals. Cashews are a wonderful choice for a zinc-rich nut. 15 percent of the daily value (DV) of zinc is found in a 1-ounce (28 gm) serving.

10/20 Dark Chocolate

Dark chocolate, which is also high in zinc, will fulfil your sugar cravings if you have a sweet tooth. The higher the zinc concentration of your chocolate, the better. Flavanol, found in dark chocolate, provides vascular benefits such as lowering blood pressure, increasing blood flow, and enhancing immunity. The zinc content of a 100-gram bar of 70–85 % dark chocolate is 3.3 mg.

Zinc-Rich Fruits And Vegetables In India

Adding to the list of top 20 best zinc rich foods, here are the list of the remaining 10 best zinc rich foods (fruits and vegetables) in India.

11/20 Spinach

Vegetarians frequently consider this green leafy vegetable to be the best source of vitamins and minerals. It contains up to 7 mg of zinc per 200 calories, making it one of the healthiest foods on the list.

12/20 Mushrooms

Mushrooms like button and shiitake mushrooms are rich in zinc. A 100-calorie portion of white button mushrooms contains about 8 mg of zinc. There is 5 mg of zinc in a 200-calorie portion of shiitake mushroom. These mushrooms are a good vegetarian source of zinc, and they have an appealing umami flavour.

13/20 Raspberries

Raspberries belong to the rose family plant species. There are many different sorts of raspberries, such as black, purple, and golden raspberries, but the red raspberry is the most prevalent. Despite being low in calories, raspberries are high in nutrients. They include minor levels of Vitamin A, thiamine, riboflavin, vitamin B6, calcium, and zinc are significant sources of vitamin C and fibre.

14/20 Strawberries

Like most delicate fruits, Strawberries are best consumed as soon as possible after picking.

Strawberries are a zinc-rich fruit in India, which is important for sperm health. They are also rich in folic acid (vitamin B9), which helps protect unborn babies from neural tube problems.

More than half of the RDA of folic acid is found in a single large serving (approximately 250g).

15/20 Banana

The yellow fruit, which is high in potassium, also contains zinc. Although bananas aren't the finest source of zinc, they can help you get a small quantity into your diet. Large bananas with a length of 8 to 9 inches and a weight of 135 gm contain 0.20 mg of zinc. A small banana with a diameter of 6 to 7 inches and a weight of 100 gm contains 0.15 mg of zinc.

16/20 Garlic

Garlic is one of the best sources of zinc-rich vegetables in India. It is well-known for its cholesterol-lowering qualities, which reduce the risk of cardiovascular disease. It contains around 1.16 mg zinc per 50 gm.

17/20 Peas

Green pea is a widely consumed zinc-rich vegetable in India. Peas are rich in nutrition with high antioxidant and fibre content. They belong to the legume family. Apart from the high content of lutein, an antioxidant in peas, they also have a decent amount of zinc. Per 100 gm of peas consist of about 1.2 mg of zinc. A proper intake of pea helps in maintaining muscle strength and body health.

18/20 Broccoli

Broccoli is a cabbage-like green plant with a huge flowering head, stem, and little leaves that are consumed as a vegetable. About. 25 mg zinc is included in each 1/2 cup of cooked broccoli.

19/20 Zucchini

Zucchini is a creeping thyme herbaceous plant that is harvested when the seeds and pericarp are still soft and delicious. The most common form of zucchini is squash, zucchini, baby, raw, which has 0.83 mg of zinc per 100g.

20/20 Corn

Canned yellow corn is a pantry staple for many people. It's a terrific addition to many dishes and may be served as a side dish or incorporated into soups or stews. Zinc is present in .56 mg per cup.

Main Function Of Zinc In The Body

Zinc is an essential mineral that the body utilises in a variety of ways. It is required to operate more than 300 enzymes involved in metabolism, digestion, nerve function, and a variety of other functions.

Zinc also plays an important role in the development and function of immune cells. Skin health, DNA synthesis, and protein formation are all dependent on this mineral.

To stay healthy, the zinc daily requirement is minimal. According to the National Institutes of Health, the recommended daily allowance of zinc for women is 8 mg and 11 mg for men.

For pregnant and breastfeeding mothers, recommended zinc intake is 11 mg per day and 12 mg per day, respectively.

Summing Up on Zinc Rich Food in India

Zinc is an important mineral that should be consumed in a proper amount to maintain health. The best method to acquire enough zinc is to consume a diversified diet rich in zinc-rich foods such as meat, fish, nuts, seeds, legumes, and dairy.

These foods are simple to prepare and tasty to eat. But if you're concerned that you're not receiving enough zinc from your diet, talk to your doctor about taking a supplement.


Which Foods Are Highest in Zinc?

Oysters have the highest zinc content per serving of any item among all food items. But red meat and poultry account for the majority of zinc in a diet.

Does Curd Have Zinc?

Yes, Curd has zinc. A low-fat curd or yoghurt supplies us with beneficial bacteria for a healthy gut as well as adequate zinc. 1.5 mg of zinc is found in a cup of curd or yoghurt.

Is Tomato Rich in Zinc?

No, tomato doesn't have the highest zinc content but definitely contains zinc. Sun-dried tomatoes include 1.07 mg of zinc per cup and are delicious in salads, wraps, and other dishes. A large fresh tomato contains only.31 mg of zinc, whereas 1 cup of tomato paste contains 1.65 mg.



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