{"id":12200,"date":"2022-02-10T14:28:00","date_gmt":"2022-02-10T08:58:00","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=12200"},"modified":"2026-03-24T11:05:43","modified_gmt":"2026-03-24T11:05:43","slug":"top-18-zinc-rich-foods-for-vegetarians","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/top-18-zinc-rich-foods-for-vegetarians\/","title":{"rendered":"Top 18 Zinc-Rich Foods For Vegetarians"},"content":{"rendered":"<!DOCTYPE html PUBLIC \"-\/\/W3C\/\/DTD HTML 4.0 Transitional\/\/EN\" \"http:\/\/www.w3.org\/TR\/REC-html40\/loose.dtd\">\n<html><head><meta http-equiv=\"Content-Type\" content=\"text\/html; charset=utf-8\">\n<\/head><body><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e8e808e374e\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e8e808e374e\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pharmeasy.in\/blog\/top-18-zinc-rich-foods-for-vegetarians\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pharmeasy.in\/blog\/top-18-zinc-rich-foods-for-vegetarians\/#Recommended_Daily_Dose_of_Zinc\" >Recommended Daily Dose of Zinc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pharmeasy.in\/blog\/top-18-zinc-rich-foods-for-vegetarians\/#Best_Zinc-Rich_Foods_for_Vegetarians\" >Best Zinc-Rich Foods for Vegetarians<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pharmeasy.in\/blog\/top-18-zinc-rich-foods-for-vegetarians\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pharmeasy.in\/blog\/top-18-zinc-rich-foods-for-vegetarians\/#References\" >References<\/a><\/li><\/ul><\/nav><\/div>\n    <a rel=\"nofollow\" href=\"https:\/\/pharmeasy.in\/blog\/channel-health-talk\"\n       class=\"pe-healthtalk-banner\"\n       style=\"position:relative; display:block; margin:10px; border-radius:10px; border-bottom:2px solid #117B77; overflow:hidden;\">\n        <span aria-hidden=\"true\" style=\"position:absolute; left:0; bottom:0; width:2px; height:50%; background:#10847e;\"><\/span>\n        <img alt=\"Join Health Talk by PharmEasy on WhatsApp\"\n             src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/PEhealthtalk-1.png\"\n             style=\"width:100%; display:block; border-radius:10px;\">\n    <\/a>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span><strong>Introduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>People these-days are getting very particular about their health and are focusing on natural ways to build their immunity. Their attention is diverting towards consuming a good diet rich in essential nutrients which helps strengthen the immune system, and the mineral zinc plays a crucial role when it comes to boosting immunity and improving health.\u00a0<\/p>\n\n\n\n<p>Zinc is a trace mineral that plays an important role in many body functions. About 60% of zinc is present in the muscles, 30% in bone,\u00a0 \u200bhair, skin and plasma\u200b, and some in organs like pancreas, liver, kidney\u200b and brain. \u200bZinc is essential for healthy immunity because of its role in the \u200bactivation of T lymphocytes \u200b \u200band enhancing functioning of natural killer cells \u200b(major components of your immune system).\u200b It is also vital for over several 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<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\"><sup>1<\/sup><\/a>.\u00a0\u00a0<\/p>\n\n\n\n<p>Zinc deficiency is a common issue because your body doesn\u2019t store it, so you need to get enough zinc from your daily diet. Knowing the right food items to choose can help boost your zinc levels and maintain proper functioning of the body including immune support. In this blog, we will discuss about some food sources that are rich in zinc and can keep your health in good shape.\u00a0\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recommended_Daily_Dose_of_Zinc\"><\/span><strong>Recommended Daily Dose of Zinc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before we move onto the sources, let\u2019s understand the daily requirement of zinc by our body.\u00a0\u00a0<\/p>\n\n\n\n<p>Actually, only a small amount of zinc is needed to maintain good health. According to \u200bICMR 2020, the recommended daily allowance of zinc for women is 13.2 mg and for men is 17mg. \u200b For pregnant women, the recommended daily intake of zinc is 14.5 mg, and for breastfeeding women, it is 14.1 mg<a href=\"https:\/\/drklbcollege.ac.in\/wp-content\/uploads\/2020\/03\/DOC-20220614-WA0002_-1.pdf\"><sup>2<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<p>Though the requirement of zinc by the body is minimal, it is essential for proper functioning. Low levels of zinc may cause diarrhoea, stunted growth, hair fall, eye, and skin lesions, loss of libido, and suppressed immunity.\u00a0\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>I may suggest a fantastic option for all the veggie lovers out there who want to ensure they\u2019re getting enough zinc: raw green peas! These vibrant little green gems might not only be delicious but are also packed with this essential mineral. In fact, 100 g of raw green peas may provide you with approximately 1.24 mg of zinc<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170419\/nutrients\"><sup>19<\/sup><\/a>.<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-siddharth-gupta-73\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Best_Zinc-Rich_Foods_for_Vegetarians\"><\/span><strong>Best Zinc-Rich Foods for Vegetarians<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Animal foods are considered to be the best sources of zinc. Since there are lesser 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. These include the following \u2013\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Chickpeas<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-375x250.webp\" alt=\"chickpeas\" class=\"wp-image-241299\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-1536x1025.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-2048x1367.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-719x480.webp 719w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082027\/shutterstock_2388491233-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Indians commonly use chickpeas in their meals. If you want to fill your zinc requirement without eating meat, then chickpeas are the best option. A small cup\u200b containing 100g of raw chickpea will provide 2.7 mg zinc<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5188421\/\"><sup>3<\/sup><\/a>. You<sup> <\/sup>can use chickpeas in curries, salads, or snacks. <\/p><div id=\"sfa_container_12200\" class=\"sfa_container\" style=\"display:none\"><div class=\"sfa_overlay\"><\/div><button id=\"sfa_btn_12200\" class=\"sfa_btn\">Show Full Article<\/button><\/div>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>I would recommend boiled lima beans if you\u2019re looking to boost your zinc intake. These mighty legumes might not only provide a burst of flavour but may also offer a valuable source of this essential mineral. They boast an impressive 1mg of zinc per 100 g of boiled lima beans<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/174253\/nutrients\"><sup>18<\/sup><\/a>!\u00a0<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-rajeev-singh-70\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Rajeev Singh, BAMS<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Lentils<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils-375x229.webp\" alt=\"lentils\" class=\"wp-image-214746\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Lentils are the best source of zinc. They are also low in fat and calories, and contain essential nutrients like proteins and fiber. A cup of approximately 100gms contains zinc about 3.31 mg in whole and 3.6 mg of in dal lentil<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10945126\/\"><sup>4<\/sup><\/a>. Use them in regular meals in the form of curries.\u00a0\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Pumpkin seeds<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-375x250.webp\" alt=\"pumpkin seeds\" class=\"wp-image-212673\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072321\/Pumpkin-seeds-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Pumpkin seeds are super versatile and easy to add to countless meals. \u200b100gm of pumpkin seeds contain 7.8 mg of Zinc<a href=\"https:\/\/www.chemijournal.com\/archives\/?ArticleId=2656&amp;issue=3&amp;vol=6&amp;year=2018&amp;utm\"><sup>5<\/sup><\/a>. Consuming a\u00a0 diet rich in pumpkin seeds could increase immunity and fight inflammation in the body.\u200b\u200b\u200b<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Watermelon seeds<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"244\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082040\/shutterstock_2348072619-375x244.webp\" alt=\"watermelon seeds\" class=\"wp-image-241300\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082040\/shutterstock_2348072619-375x244.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082040\/shutterstock_2348072619-1024x666.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082040\/shutterstock_2348072619-768x500.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082040\/shutterstock_2348072619-1536x999.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082040\/shutterstock_2348072619-2048x1332.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082040\/shutterstock_2348072619-480x312.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082040\/shutterstock_2348072619-738x480.webp 738w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082040\/shutterstock_2348072619-150x98.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>\u200b\u200bWhile having fresh watermelon juice, don\u2019t throw its seeds. Believe it or not, watermelon seeds are highly nutritious, containing zinc and other micronutrients. 100gm of watermelon seeds contain 10.13 mg to 10.24 mg of zinc<a href=\"https:\/\/pubs.rsc.org\/en\/content\/articlehtml\/2025\/fb\/d4fb00335g\"><sup>6<\/sup><\/a>, you can dry them and eat them as a daily snack. These seeds help enhance immunity and may aid in keeping your heart healthy.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u200b\u200b\u200b5. Sunflower seeds<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"249\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-375x249.webp\" alt=\"sunflower seeds\" class=\"wp-image-241301\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-375x249.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-1024x680.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-768x510.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-1536x1021.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-2048x1361.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-480x319.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-722x480.webp 722w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082050\/shutterstock_2408077125-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Sunflower seeds are a rich source of zinc. About 100g of sunflower seeds contain 5mg of zinc<a href=\"http:\/\/dx.doi.org\/10.1108\/00070701211219559\"><sup>7<\/sup><\/a>.<sup> <\/sup>These can also be healthy for your heart and boost energy levels. Sunflower seeds can be consumed raw or roasted.<sup> <\/sup>You can add them to seed trail mix or oatmeal porridge for a tasty and healthy snack.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Hemp seeds<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-375x250.webp\" alt=\"hemp seeds\" class=\"wp-image-241302\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082059\/shutterstock_2234715453-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Hemp seeds are loaded with unsaturated fats and zinc. 100g of chia seed gives 7mg of zinc<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11085560\/\"><sup>9<\/sup><\/a>. Hemp seeds are also rich in amino acids arginine, which may help to reduce the risk of heart diseases. Try sprinkling them on yoghurt or salads.\u00a0\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Based on my experience, if you\u2019re on the lookout for a zinc-rich food, look no further than chia seeds. These tiny seeds might not only be versatile but also packed with nutrients, including zinc. Just 100 g of chia seeds may contain 4.58 \u03bcg of zinc<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4926888\/\"><sup>8<\/sup><\/a>, making them an excellent option for all the veg folks out there.<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-smita-barode--74\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Smita Barode, B.A.M.S, M.S.<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Beans<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-375x250.webp\" alt=\"black beans\" class=\"wp-image-241303\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082108\/shutterstock_2303729107-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>\u200b\u200bBeans are another excellent source of zinc, especially kidney and black beans. These beans are also high in soluble and insoluble fibers, proteins, iron, phosphorus, and calcium that support overall health. A cup of black beans (100g of raw rajmah) contains 3\u200b.08 \u200bmg of zinc, and a half cup of cooked kidney beans contains 0.9 mg of zinc. \u200b \u200bWhile 100g raw Cowpea (chawali) and moog dal will give 3.57 mg and 2.49mg of zinc, respectively. \u200b \u200b\u200b\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Oatmeal\u200b<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-375x250.webp\" alt=\"oatmeal\" class=\"wp-image-234191\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/17105700\/oatmeal-porridge-with-raspberries-blueberries-almonds-bowl-wooden-table-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Oats are the classic breakfast because it is a nutrient-dense food item. Oatmeal is loaded with zinc, fibers, folate, vitamin B6 and beta-glucan. About half a cup of oats contains 1.3 mg of zinc<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4325078\/\"><sup>10<\/sup><\/a>. Oats can also help regulate cholesterol levels and keep your heart healthy.\u00a0\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Cashew<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-375x250.webp\" alt=\"cashews\" class=\"wp-image-235479\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04064308\/raw-cashews-nuts-bag-dark-background-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Cashews are one of the delicious options to get natural, plant-based zinc. Whether you eat them raw or roasted, you will get about\u200b\u200b 5.34 mg of zinc<sup> <\/sup>from\u00a0 100g of cashew nuts (approx. 6 number (14.5g) will provide 0.77mg of zinc)\u200b. They are rich in vitamin A, vitamin K, copper, folate, and healthy unsaturated fat. Eating cashews may also be healthy for the heart by promoting good cholesterol<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4779481\/\"><sup>11<\/sup><\/a>.\u00a0\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>I may have a great recommendation for all the vegetarians. Did you know that pecans might be an awesome choice to get your zinc fix? These tasty nuts might not only make a delightful snack but may also pack a punch when it comes to getting your zinc dosage. Only 100 g of pecans may contain a whopping 4.53 mg of zinc<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170182\/nutrients\"><sup>17<\/sup><\/a>!\u00a0<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-anuja-bodhare-71\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. Almonds<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"245\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-375x245.webp\" alt=\"almonds\" class=\"wp-image-234144\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-375x245.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-1024x668.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-768x501.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-1536x1002.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-2048x1336.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-480x313.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-736x480.webp 736w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/16123803\/peeled-almonds-clay-plate-stone-tile-wooden-background-150x98.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Almonds are not just excellent sources of energy they\u2019re also jam-packed with nutrients. Almonds are great sources of zinc, protein, calcium, magnesium, phosphorus and fiber. A handful of almonds can be a healthy, energy-rich snack as well as an easy way to boost your zinc levels. 100g of almond gives 3.5mg of zinc (12 number or 14g will give 0.49mg of zinc). Almonds can also be added to a variety of dishes, from desserts to Mughlai cuisine.\u00a0<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/what-causes-high-vitamin-b12-levels-how-to-manage-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">What Causes High Vitamin B12 Levels &amp; How to Manage It<\/a><\/em><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. Curd\u200b<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31130605\/curd-375x229.webp\" alt=\"curd\" class=\"wp-image-214244\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31130605\/curd-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31130605\/curd-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31130605\/curd-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31130605\/curd.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>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<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9455928\/\"><sup>13<\/sup><\/a>.\u00a0\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u200b\u200b12. Dark chocolate\u200b<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07051349\/dark-chocolate-375x229.webp\" alt=\"dark chocolate\" class=\"wp-image-215113\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07051349\/dark-chocolate-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07051349\/dark-chocolate-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07051349\/dark-chocolate-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07051349\/dark-chocolate.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Dark chocolate is loaded with zinc. A hundred grams of dark chocolate contains 3.5 mg of zinc<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27346251\/#:~:text=The%20chocolate%20containing%2090%25%20cocoa,0.1%20mg%2F100%20g\"><sup>12<\/sup><\/a>. But dark chocolate is also rich in calories and sugar, therefore consume it in moderation.\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>I may advise incorporating flax seeds in your diet if you\u2019re looking to up your zinc game. These tiny wonders are not only packed with goodness but also happen to be a fantastic source of zinc. With a generous 4.34 mg of zinc per 100 g, they may be an excellent choice to fulfill your nutritional requirements<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/169414\/nutrients\"><sup>16<\/sup><\/a>.<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-ashok-pal-72\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Ashok Pal, BAMS<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>13. Soyabean<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-375x250.webp\" alt=\"soyabeans\" class=\"wp-image-209811\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-1024x684.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-768x513.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-1536x1025.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-2048x1367.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-719x480.webp 719w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>\u200b\u200bSoyabean is a popular vegetarian as well as vegan food option that offers a good amount of zinc per serving. About 100 grams of this can contain about\u00a0 4.01mg of zinc<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19145965\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>14<\/sup><\/a>. Moreover, Soyabean can be used for several different kinds of recipes, making it a versatile source of zinc Tofu prepared from soyabean can be a good option suitable for several recipes.\u200b\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>14. Brown Rice\u200b<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31132612\/Brown-Rice-375x229.webp\" alt=\"brown rice\" class=\"wp-image-214267\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31132612\/Brown-Rice-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31132612\/Brown-Rice-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31132612\/Brown-Rice-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31132612\/Brown-Rice.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Any type of unprocessed rice, be it brown, red or black is a good source of zinc for vegetarians. This type of rice is also known as wild rice and it provides 1.6 mg of zinc in every 100 grams. You can saut\u00e9 them with veggies to make a wholesome meal.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>15. Spinach\u200b<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-375x250.webp\" alt=\"spinach\" class=\"wp-image-209646\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-768x513.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-1536x1025.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-2048x1367.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-719x480.webp 719w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05112643\/spinach-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>This list is incomplete without this green leafy vegetable that is often considered the best source of vitamins and minerals for vegetarians<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27353735\/\"><sup>15<\/sup><\/a>. It provides about 4 mg of zinc in every 100 gms of serving, making it one of the healthiest foods on this list.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>16. Mushrooms<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31125641\/Mushrooms-375x229.webp\" alt=\"mushrooms\" class=\"wp-image-214230\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31125641\/Mushrooms-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31125641\/Mushrooms-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31125641\/Mushrooms-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31125641\/Mushrooms.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Last but not least, button mushrooms and shiitake mushrooms are also high sources of zinc. In a 100-calorie serving of white button mushrooms, there is about 8 mg of zinc. In a similar 200-calorie serving of shiitake mushroom, there is 5 mg of zinc. <sup>\u00a0<\/sup>Along with an attractive umami flavour, these mushrooms can also be considered a great vegetarian source of zinc.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>17. Whole Grains<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06044919\/whole-grains-375x229.webp\" alt=\"whole grains\" class=\"wp-image-214846\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06044919\/whole-grains-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06044919\/whole-grains-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06044919\/whole-grains-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06044919\/whole-grains.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>\u200b\u200bThe cover or top part of grains is usually one of the most mineral-rich parts of the seed. Typically, during the production of refined flours, the germ is removed, lowering the nutrient value. Apart from having a good amount of zinc, these also contain numerous vitamins, minerals, and ample fiber making it a healthy food choice. \u200b\u00a0\u00a0\u00a0\u00a0<\/p>\n\n\n\n<p>\u200b\u200b\u200b100g of whole wheat gives 2.85 mg of zinc, which means one medium size chapatti (25g of wheat flour), gives 0.71mg of zinc.\u00a0<\/p>\n\n\n\n<p>\u200bOther whole grains like samolina (rawa) 100gm gives 2.13 mg of zinc, 2 tbs gives 0.63 mg of zinc (around \u00be cup of upama \/sheera ).\u200b\u200b\u00a0<\/p>\n\n\n\n<p>\u200b\u200bBajara is also good source giving about 2.76 mg of zinc \/100g.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>18. Moong<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-375x250.webp\" alt=\"moong\" class=\"wp-image-241304\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/09082118\/shutterstock_1937963068-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Moong is a type of bean also called moong dal and is consumed widely across India. It can be eaten raw, boiled, sprouted or whole. Moong has a zinc content of about 2.6mg per 100g. This makes it an excellent source of zinc, a daily serving can provide up to 24% of your daily requirement. Sprouted moong is the healthier option as it offers better absorption of minerals like zinc.\u00a0<\/p>\n\n\n\n<p>\u200b\u200bMoreover, Indian spices like ajawain (5.67mg ), mustard seeds (4.03mg ), khus khus seed ( 6.38mg ) \/ 100g are also good source of zinc. Adding these to your favourite dishes doesn\u2019t only enhance the taste but also adds on the health benefits.<em> <\/em>\u200b\u00a0<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/10-food-sources-of-calcium-for-your-bones\/\" target=\"_blank\" rel=\"noreferrer noopener\">Top Food Sources of Calcium for Your Bones<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zinc is an essential mineral required by the body for proper functioning. Zinc is 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 easily available and delicious addition to your routine diet. Adding zinc-rich foods to your diet is a natural way to support your immune system and keep infections at bay. However, if you feel you have a low immunity, <strong><a href=\"https:\/\/pharmeasy.in\/online-doctor-consultation\/\" target=\"_blank\" rel=\"noreferrer noopener\">consult your doctor<\/a><\/strong> to understand \u200bthe underlying cause and appropriate management.\u200b<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/high-fibre-foods-to-add-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">High Dietary Fiber Foods That You Should Eat Every Day!<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span><strong>References<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol>\n<li>Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals [Internet]. Bethesda (MD): National Institutes of Health; [updated 2024 Jul; cited 2025 Jun\u202f6]. Available from:<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/<\/a><\/li>\n\n\n\n<li>ICMR-NIN Expert Group on Nutrient Requirement for Indians. Recommended dietary allowances and estimated average requirements \u2013 2020: a short report. Hyderabad: ICMR-National Institute of Nutrition. 2020. Available from: <a href=\"https:\/\/drklbcollege.ac.in\/wp-content\/uploads\/2020\/03\/DOC-20220614-WA0002_-1.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/drklbcollege.ac.in\/wp-content\/uploads\/2020\/03\/DOC-20220614-WA0002_-1.pdf\u00a0\u00a0<\/a><\/li>\n\n\n\n<li>Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390\/nu8120766. Available from: Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390\/nu8120766. Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5188421\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5188421\/<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li>Alexander R, Khaja A, Debiec N, Fazioli A, Torrance M, Razzaque MS. Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects. <em>Curr Res Physiol.<\/em> 2024 Mar 5;7:100124. doi: 10.1016\/j.crphys.2024.100124. PMID: 38501131; PMCID: PMC10945126. Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10945126\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10945126\/<\/a><\/li>\n\n\n\n<li>Devi NM, Prasad RV, Sagarika N. A review on health benefits and nutritional composition of pumpkin seeds. Int J Chem Stud. 2018;6(3):1154\u20131157. Available from: <a href=\"https:\/\/www.chemijournal.com\/archives\/?ArticleId=2656&amp;issue=3&amp;vol=6&amp;year=2018&amp;utm\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.chemijournal.com\/archives\/?ArticleId=2656&amp;issue=3&amp;vol=6&amp;year=2018&amp;utm<\/a><\/li>\n\n\n\n<li>Nissar J, Sidiqi US, Dar AH, Akbar U. Nutritional composition and bioactive potential of watermelon seeds: a pathway to sustainable food and health innovation. Sustainable Food Technol. 2025;3:375\u2013395. doi:10.1039\/D4FB00335G. Available at:<a href=\"https:\/\/pubs.rsc.org\/en\/content\/articlehtml\/2025\/fb\/d4fb00335g\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pubs.rsc.org\/en\/content\/articlehtml\/2025\/fb\/d4fb00335g<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li>Muhammad Anjum, F.,\u202fNadeem, M.,\u202fIssa Khan, M.\u202fand\u202fHussain, S.\u202f(2012), \u201cNutritional and therapeutic potential of sunflower seeds: a review\u201d,\u202fBritish Food Journal, Vol. 114 No. 4, pp. 544-552.\u202fAvailable from:<a href=\"http:\/\/dx.doi.org\/10.1108\/00070701211219559\" target=\"_blank\" rel=\"noreferrer noopener\"> http:\/\/dx.doi.org\/10.1108\/00070701211219559<\/a>\u00a0<\/li>\n\n\n\n<li>Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007\/s13197-015-1967-0. Available from: <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4926888\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4926888\/\u00a0<\/a><\/li>\n\n\n\n<li>T\u0103nase Apetroaei V, Pricop EM, Istrati DI, Vizireanu C. Hemp seeds (Cannabis sativa L.) as a valuable source of natural ingredients for functional foods\u2014a review. Molecules. 2024 May 1;29(9):2097. doi: 10.3390\/molecules29092097. PMID: 38731588; PMCID: PMC11085560. Available from: <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11085560\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11085560\/<\/a><\/li>\n\n\n\n<li>Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods \u2013 a review. <em>J Food Sci Technol.<\/em> 2015 Feb;52(2):662\u201375. doi: 10.1007\/s13197-013-1072-1. PMID: 25694675; PMCID: PMC4325078. Available from:<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4325078\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4325078\/<\/a><\/li>\n\n\n\n<li>Rico R, Bull\u00f3 M, Salas-Salvad\u00f3 J. Nutritional composition of raw fresh cashew (Anacardium occidentale L.) kernels from different origin. Food Sci Nutr. 2015 Oct 6;4(2):329-38. doi: 10.1002\/fsn3.294. Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4779481\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4779481\/<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li>Cinquanta L, Di Cesare C, Manoni R, Piano A, Roberti P, Salvatori G. Mineral essential elements for nutrition in different chocolate products. Int J Food Sci Nutr. 2016 Nov;67(7):773-8. doi: 10.1080\/09637486.2016.1199664. Available from:<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27346251\/#:~:text=The%20chocolate%20containing%2090%25%20cocoa,0.1%20mg%2F100%20g\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/27346251\/<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li>Hadjimbei E, Botsaris G, Chrysostomou S. Beneficial effects of yoghurts and probiotic fermented milks and their functional food potential. <em>Foods.<\/em> 2022 Sep 3;11(17):2691. doi: 10.3390\/foods11172691. PMID: 36076876; PMCID: PMC9455928. Available from:<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9455928\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9455928\/<\/a><\/li>\n\n\n\n<li>Michelfelder AJ. Soy: a complete source of protein. <em>Am Fam Physician.<\/em> 2009 Jan 1;79(1):43\u20137. PMID: 19145965. Available from:<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19145965\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pubmed.ncbi.nlm.nih.gov\/19145965\/<\/a><\/li>\n\n\n\n<li>Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food Funct. 2016 Aug 10;7(8):3337\u201353. doi: 10.1039\/c6fo00051g. PMID: 27353735. Available from: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27353735\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/27353735\/<\/a><\/li>\n\n\n\n<li>U.S. Department of Agriculture, Agricultural Research Service. Seeds, flaxseed: Nutrient data for 100\u202fg. <em>FoodData Central<\/em>. 2018 [cited 2025 Jun 9]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/169414\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/fdc.nal.usda.gov\/food-details\/169414\/nutrients<\/a><\/li>\n\n\n\n<li>U.S. Department of Agriculture, Agricultural Research Service. Nuts, pecans: Nutrient data for 100\u202fg. <em>FoodData Central<\/em>. 2018 [cited 2025 Jun 9]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170182\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/fdc.nal.usda.gov\/food-details\/170182\/nutrients<\/a><\/li>\n\n\n\n<li>U.S. Department of Agriculture, Agricultural Research Service. Seeds, flaxseed: Nutrient data for 100\u202fg. FoodData Central. 2018 [cited 2025 Jun 9]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/169414\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/fdc.nal.usda.gov\/food-details\/169414\/nutrients<\/a><\/li>\n\n\n\n<li>U.S. Department of Agriculture, Agricultural Research Service. Peas, green, raw: Nutrient data for 100\u202fg. <em>FoodData Central<\/em>. 2018 [cited 2025 Jun 9]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170419\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/fdc.nal.usda.gov\/food-details\/170419\/nutrients<\/a><\/li>\n<\/ol>\n\n\n\n<p><strong><em>Disclaimer<\/em><\/strong><em>: The information provided here is for educational\/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.<\/em><\/p>\n<\/body><\/html>\n<div class=\"pld-like-dislike-wrap pld-custom\">\r\n    <div class=\"pld-like-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-like-trigger pld-like-dislike-trigger  \" title=\"Likes\" data-post-id=\"12200\" data-trigger-type=\"like\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132143\/like.png\" alt=\"Likes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-like-count-wrap pld-count-wrap\">92    <\/span>\r\n<\/div><div class=\"pld-dislike-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-dislike-trigger pld-like-dislike-trigger  \" title=\"Dislikes\" data-post-id=\"12200\" data-trigger-type=\"dislike\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132208\/dislike.png\" alt=\"Dislikes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-dislike-count-wrap pld-count-wrap\">5<\/span>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Introduction People these-days are getting very particular about their health and are focusing on natural ways to build their immunity. Their attention is diverting towards consuming a good diet rich in essential nutrients which helps strengthen the immune system, and the mineral zinc plays a crucial role when it comes to boosting immunity and improving [\u2026]","protected":false},"author":165,"featured_media":215359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wp_rev_ctl_limit":""},"categories":[6298],"tags":[648,3698,5242,5243,5241],"acf":[],"_embedded":{"wp:featuredmedia":[{"source_url":"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/02\/07091555\/zinc-rich-foods.webp"}]},"_links":{"self":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/12200"}],"collection":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/users\/165"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/comments?post=12200"}],"version-history":[{"count":88,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/12200\/revisions"}],"predecessor-version":[{"id":274001,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/12200\/revisions\/274001"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media\/215359"}],"wp:attachment":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media?parent=12200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/categories?post=12200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/tags?post=12200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}