Top 10 High Zinc-Rich Foods & Why They are Important
You may be feeling tired and have a weakened immune system, or be experiencing issues with wound healing. Do you know how important zinc is for us? Zinc is involved in many of the most important body functions and helps accelerate more than 300 enzymatic reactions. It is present in meat, whole grains, seafood, and dairy products. You can also take it in the form of supplements recommended by your doctor or pharmacist.
Let's discover the importance, benefits, and high zinc-rich foods.
What is Zinc?
Zinc, meaning in Urdu "زنک, جست", is a trace element that is not formed inside the body but is taken from outside if the body is deficient. It is mandatory to consume it in its dietary form from outside.
What are the Signs of Zinc Deficiency?
Zinc deficiency can leave many vivid marks on the body in the form of different symptoms and conditions. If you notice the following signs and symptoms in the body or any of the below conditions, that is your clue for zinc deficiency.
- Weakened Immune Function
- Hair Loss
- Delayed Wound Healing
- Loss of Taste or Smell
- Skin Problems
- Loss of Appetite
- Mood Changes / Mental Fog
- Stunted children Growth
- Chronic Diarrhea
You may also like to know about "How Vitamin D Deficiency Affects Children - Signs, Causes, & Treatment"
Benefits of Zinc for the Body
Zinc is one of the essential nutrients that help with many functions in the body, such as the immune system, wound healing, and blood clotting etc. It is vital for the production of hormones, sperm, and fetal development. Below are some of the benefits of zinc-rich foods,
Growth and Development of Children
Zinc is believed to be vital for cell division in the body and, thus, essential for the growth and development of children. Stunted growth in children can be due to a deficiency of zinc.
Delayed Progression of Age-Related Macular Degeneration
Change in the macula causes reduced or blurred central vision, which is called Age-Related Macular Degeneration (AMD) in people with increasing age. It can be controlled by taking zinc, as it slows down the progression of AMD.
Strengthens the Immune System
Zinc stimulates the production of T cells and other cells, which play an important role in the immune response. It is strongly advised even during colds, pneumonia, and infections. Taking it regularly, especially with a compromised immune system, can boost the immune response to infections.
Improves Skin
Zinc keeps your skin healthy by enhancing the functions of glands. It is most important for acne as it regulates oil gland activity as well as inhibits the growth of P. acnes bacteria.
Benefits of Zinc for Males Sexually
Zinc has proved to be beneficial for those who have erectile dysfunction as it increases the time for ejaculation and sexual competency.
Additional Benefits of Zinc for Sexual Health:
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Boosts testosterone levels, supporting overall sexual drive
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Improves erection strength and duration by enhancing blood flow
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Helps delay premature ejaculation by balancing hormone levels
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Increases sperm count and motility, improving fertility
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Supports prostate health, reducing the risks of sexual dysfunction
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Enhances libido and sexual satisfaction
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Fights oxidative stress that may damage reproductive cells
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Improves energy and stamina, promoting better performance
Also read: "11 Health Benefits of Sugarcane Juice This Summer"
Top 10 High Zinc-rich Foods You Need to Know
Zinc is present in many foods, mainly seafood and beef, and some grains. These foods are rich in zinc and should be tailored to add to your daily diet to fulfill nutritional needs. Here are some foods that are a great source of zinc,
Beef
Red meat, mainly Beef, contains zinc in large amounts and is a main source that can be included in your diet. It is estimated that 3 ounces of beef contains 8.44 mg of zinc.
Oysters
Oysters are the richest natural source of zinc, as 3 ounces contain 74mg of zinc, which is 673% of the daily recommended value. They also contain vitamin B12, copper, and selenium in great amounts.
Pumpkin Seeds
A vegan-friendly, rich source of zinc, along with magnesium, is pumpkin seeds. It is estimated that there are 2.2 mg of zinc per ounce of pumpkin seeds.
Chickpeas
Beans and legumes are also a great source of zinc, especially chickpeas. It contains phytates, which can hinder digestion and absorption; soaking can help avoid this issue. Half a cup of chickpeas contains 1.3 mg of zinc.
Chicken
Chicken is another source of zinc, especially dark meat. It is roughly estimated that 3 oz of chicken contains 2.4mg of zinc. The interesting part is that the absorption rate is good.
Cheese
Very commonly consumed with fast food, cheese is a good source of zinc, as it has 1 mg per ounce. It also contains vitamin A and calcium.
Cashews
Cashews are not only tasty, but they are a source of minerals such as zinc. It contains 1.6 mg of zinc per ounce. It also has some good fats and a tempting way to elevate zinc levels in the body.
Oats
Oats are a moderate source of zinc and contain phytates, which affect absorption if not soaked before use. Half a cup of oats provides 1-2 mg of zinc.
Spinach
Leafy green vegetables usually contain zinc, and spinach is the leading source of zinc among them. It is estimated that 0.8mg of zinc is present in 100 grams of cooked spinach.
Dark Chocolate
Dark chocolate is a tasty way of increasing your zinc levels and satisfying cravings as well. It is also good for immunity, and it has flavonoids, which are good for blood vessels and blood flow. One hundred grams of dark chocolate contains 3.3 mg of zinc.
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What are the Daily Zinc Requirements?
It is essential to stay updated with the daily zinc requirements based on gender and condition. Below are the daily zinc requirements,
| Group | Recommended Daily Intake |
| Adult Men | 11 mg/day |
| Adult Women | 08 mg/day |
| Breastfeeding | 12 mg/day |
| Pregnant | 11 mg/day |
Takeaway
While Zinc is Important for skin, immunity, and other body functions, it is mandatory to consult a doctor before consuming zinc supplements, as regulating levels can help you avoid toxicity, and getting the right dose from the right sources will be most effective. Moreover, we are never certain about some health issues unless diagnosed properly, as the right diagnosis leads to the right treatment. If you have any concerns about vitamin deficiencies, their benefits, or natural sources, consult top nutritionists in Pakistan through the Apka Muaalij telehealth platform. Call 0423-2377001 now for expert medical advice.
Frequently Asked Questions (FAQs)
How can I increase my zinc levels quickly?
You can increase your zinc levels quickly by consuming highly rich sources of zinc.
What disease is caused by a lack of zinc?
Lack of zinc in the body causes weakened immune function, delayed wound healing, and skin problems.
How to cure zinc deficiency?
You can cure zinc deficiency by consuming rich sources of zinc.
What foods are rich in zinc?
Red meat, oysters, dark chocolate, and pumpkin seeds are rich sources of zinc.
Who should not take zinc?
CKD patients and those taking other medications should be cautious and not take zinc without proper consultation.
What are the side effects of zinc?
Possible side effects of zinc can be nausea, vomiting, stomach cramps, diarrhoea, and a metallic taste in the mouth.
Does zinc increase testosterone?
Yes, zinc can increase testosterone levels, but other health concerns matter as well.
Is zinc good for men?
Yes, zinc is very good for men, especially for infertility and erectile dysfunction.
