Reviewed by: Dr. Ritu Budania
Disclaimer: Informative, not prescriptive.
Chickpeas are full of zinc. A cup of cooked chickpeas has lots of fiber, protein, and 2.5 mg of zinc.
Image Source: freepik.com
Lentils are top for zinc. They're low in fat and calories, but high in protein and fiber. A cup has nearly 4.7 mg of zinc.
Image Source: freepik.com
A handful of pumpkin seeds packs 2.2 mg of zinc.
Watermelon seeds are super nutritious, with zinc and other important nutrients. Just a handful gives you 4 mg of zinc.
Image Source: freepik.com
Hemp seeds are packed with healthy fats and zinc. Three tablespoons of hemp seeds contain 3 mg of zinc.
Beans, especially kidney and black beans, are great for zinc. A cup of cooked black beans has 2 mg, while half a cup of cooked kidney beans has 0.9 mg.
Image Source: freepik.com
Oatmeal is rich in zinc, fiber, and beta-glucan. Half a cup provides 1.3 mg of zinc
Image Source: freepik.com
Cashews are a tasty way to get plant-based zinc. Whether raw or roasted, they provide around 1.5 mg of zinc.
Image Source: freepik.com
Low-fat yogurt is a great source of both healthy gut bacteria and zinc. A cup contains 1.5 mg of zinc, aiding digestion and boosting immunity.