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Top 10 Zinc-Rich Foods For Vegetarians

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After the recent re-surge of COVID-19 cases, people are again getting conscious about their diet. Their attention is diverting towards increasing immunity naturally. It is good to keep yourself healthy by boosting your immunity, but in this fight, vitamin C is not alone. Zinc also plays an essential role to enhance your immunity and keep you healthy. 

Zinc is a trace mineral that plays an essential role in many body functions. It is present in strong muscles of the body, skin, pancreas, liver, and kidney. The requirement of zinc is essential for healthy immunity because of its involvement with the T cells (a major component in your immune system). It is also vital for over 300 enzymes in the body, and plays a role in protein synthesis, wound healing, DNA synthesis, and is necessary for a proper sense of taste and smell. 

Though zinc requirement is minimal, it is essential for the normal development of the body. Zinc deficiency is common because your body doesn’t store it, so you need to get enough zinc from your daily diet. Low levels of zinc may cause diarrhoea, stunted growth, hair fall, eye, and skin lesions, loss of libido, and suppressed immunity. 

Recommended daily dose of zinc –

Only a small amount of zinc is needed to maintain good health. According to NIH, the recommended daily allowance of zinc is 8 mg for women and 11 mg for men. For pregnant women, the recommended daily intake of zinc is 11 mg, and for breastfeeding women, it is 12 mg. 

Best zinc-rich foods for vegetarians 

Animal foods are considered to be the best sources of zinc. Since there are only a few plant-based sources of zinc available, vegetarians are more likely to fall short on this mineral. However, there are some best plant-based sources of zinc available for vegetarians –

1: Chickpeas 

Indian people commonly use chickpeas in their meals. If you want to fill your zinc requirement without eating meat, then chickpeas are the best option. A cup of cooked chickpeas are high in fibres and proteins and contains 2.5 mg of zinc. You can use chickpeas in curries, salads, or snacks. 

2: Lentils 

Lentils are the best source of zinc. They are also low in fat, calories and contain essential nutrients like proteins and fibres. A cup of lentils contains almost 4.7 mg of zinc. Use them in regular meals in the form of curries. 

3: Pumpkin seeds 

Pumpkin seeds are super versatile and easy to add to countless meals. A handful of pumpkin seeds contain 2.2 mg of zinc and 8.5 mg of plant-based proteins, too. Research suggests that eating a diet rich in pumpkin seeds could prevent the risk of cancer. 

4: Watermelon seeds 

While having fresh watermelon juice, don’t throw its seeds. Believe it or not, watermelon seeds are highly nutritious, containing zinc and other micronutrients. A handful of watermelon seeds contain 4 mg of zinc. You can dry them and eat them as a daily snack. These seeds enhance immunity and keep your heart healthy. 

5: Hemp seeds 

Hemp seeds are loaded with unsaturated fats and zinc. Three-tablespoon hemp seed contains 3 mg of zinc. Hemp seeds are also rich in amino acids arginine, which helps to reduce the risk of heart diseases. Try sprinkling them on yoghurt or salads. 

6: Beans 

Beans are another excellent source of zinc, especially kidney and black beans. These beans are also high in soluble and insoluble fibres, proteins, iron, phosphorus, and calcium that support overall health. A cup of cooked black beans contains 2 mg of zinc, and a half cup of cooked kidney beans contains 0.9 mg of zinc. 

7: Oatmeal 

Oats are the classic breakfast because it is a nutrient-dense food item. Oatmeal is loaded with zinc, fibres, folate, vitamin B6, and beta-glucan. About half a cup of oats contains 1.3 mg of zinc. Oats also regulate cholesterol levels and keep your heart healthy. 

8: Cashew 

Cashews are one of the delicious options to get natural, plant-based zinc. Whether you eat them raw or roasted, you will get about 1.5 mg of zinc. They are rich in vitamin A, vitamin K, copper, folate, and healthy unsaturated fat. Eating cashews can reduce the risk of getting heart diseases and promote healthy cholesterol. 

9: Curd 

A low-fat curd or yoghurt gives us good bacteria for a healthy gut and also provides enough amount of zinc. A cup of curd or yoghurt contains 1.5 mg of zinc. It is best for digestion and for boosting your immunity. 

10: Dark chocolate 

Dark chocolate is loaded with zinc. A hundred grams of dark chocolate contains 3.3 mg of zinc. But dark chocolate is also rich in calories and sugar, therefore do not rely on dark chocolate only. 

Zinc is an essential mineral, present in many natural sources such as meat, seafood, beans, legumes, seeds, and nuts. If you are vegetarian or vegan, then you need to increase your intake by eating plant-based sources like cereals. These foods are easy to available and delicious addition to your diet. 

Read more about: 4 Healthy Eating Tips For Women

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Riddhi Parmar

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