Nutrition

The best food sources to fill up on zinc

Zinc is an essential trace element present in all the tissues of the body. It plays an important role in cell division and its antioxidant properties help fight the effects of free radicals. Anti-inflammatory and immunostimulant, it is indicated for the treatment and prevention of colds and infectious diseases such as the flu or colds. The daily zinc requirement is estimated at around 15 to 45 mg per day.

Here are 7 zinc-rich foods to include in your daily menu.

  • Oyster
  • 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.

  • calf’s liver
  • 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.

  • Beef
  • Beef is also very rich in zinc. A 100 g portion of this meat would contain an average of 8.7 mg of zinc, or 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.

  • lentils
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    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.

  • The dried shiitake
  • 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.

  • Wheat germs
  • 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.

  • Eggs
  • Eggs, especially egg yolks, are excellent sources of zinc. 100 g of egg yolk would contain nearly 6.3 mg of zinc. Prefer egg yolks knowing that this food contains a high cholesterol level.

    bonus foods

    Other foods such as spinach, flax seeds or pumpkin seeds can also be included in the menu to fill the daily zinc intake.

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