Zinc is an essential trace element present in all the tissues of the body. It plays an important role in cell division as well as boosting immunity. Its antioxidant properties help fight against the effects of free radicals.
Zinc has two main virtues, it is anti-inflammatory and immunostimulant. It is perfectly indicated in the treatment and prevention of colds and infectious diseases such as the flu or the common cold. The daily zinc requirement is estimated at around 15 to 45 mg per day. With variations according to gender as well as in pregnant or breastfeeding women.
- 1 Here are the main zinc-rich foods to include in your daily menu in winter.
- 2 1. The oyster: the perfect zinc supplement for Christmas
- 3 2. Veal liver: in carpaccio to preserve its zinc content
- 4 3. Beef: short cooking or braising to preserve its zinc content
- 5 4. Lentils: perfect for vegetarians
- 6 5. Dried shiitake: a mushroom rich in zinc
- 7 6. Wheat germs: the plant with the highest zinc content
- 8 7. Eggs: zinc is in the yolk
- 9 8. Cashew nuts: aperitif with zinc
- 10 bonus foods
1. The oyster: the perfect zinc supplement for Christmas
The oyster is a food rich in zinc. It contains 20 mg for a 100 g serving. It should however be noted that this contribution can vary according to the type of oyster which you consume. So that the zinc does not denature, it is best to eat the oyster raw or at most, steamed.
2. Veal liver: in carpaccio to preserve its zinc content
Calf’s liver is another source of zinc. If raw, it contains about 12.02 mg of zinc per 100 g serving. If eaten cooked, it loses only a small amount of zinc, about 0.10 mg during cooking. Moreover, calf’s liver is easy to cook. According to your desires, you can cook it in the pan, in the oven or simply eat it as a carpaccio.
3. Beef: short cooking or braising to preserve its zinc content
Beef is also very rich in zinc. A 100 g portion of this meat contains an average of 8.7 mg of zinc. That is up to 80% of the daily needs of an adult person. However, it should be noted that the method of cooking meat can reduce its zinc content. As much as possible, favor short cooking times. Braised meat would also contain more zinc than boiled meat. It should be noted that excessive consumption of red meat would contribute to the formation of colon cancer. It is therefore advisable to limit your consumption of beef to 500 g per week and to favor the least fatty pieces such as shank or rump steak.
4. Lentils: perfect for vegetarians
Lentils are excellent sources of zinc. They would contain about 5.5 mg of zinc per 100 g. If you follow a vegetarian diet, consuming lentils helps you avoid zinc deficiencies. You can eat them in many ways: in salads or cooked with vegetables. Rich in fiber and low in calories, they can be included in the menu several times a week.
5. Dried shiitake: a mushroom rich in zinc
This Japanese dried mushroom contains 7.66 mg of zinc per 100 g. You can cook it as a garnish for your meats, soups or many other preparations. Before adding them to your preparations, they should be rehydrated for 15 minutes in lukewarm water, then an additional ten minutes in boiling water.
6. Wheat germs: the plant with the highest zinc content
Wheat germ is another source of zinc. It contains 16.7 mg of zinc per 100 g. You can easily find it in organic stores or in the health food section of supermarkets. Wheat germ can no longer be cooked, which saves time. You can eat them ideally in salads or cottage cheese dishes.
7. Eggs: zinc is in the yolk
Eggs, especially egg yolks, are excellent sources of zinc. 100 g of egg yolk would contain nearly 6.3 mg of zinc. Choose egg yolks knowing that this food contains a high cholesterol level.
8. Cashew nuts: aperitif with zinc
Cashew nuts (cashew nuts) are rich in zinc. It is estimated that a 30g serving contains 1.7g of zinc. Cashews also contain other micronutrients like vitamin B1, vitamin B6 and vitamin K.
Other foods such as spinach, flax seeds or pumpkin seeds can also be included in the menu to fill the daily zinc intake.