The 20 foods with the highest zinc content

A healthy diet is based on having a balanced and nutritious diet, composed of proteins, good fats, vegetables, legumes and many fruits.

Foods that represent a source of natural nutrients, vitamins and minerals, which contributes to our body being free of diseases, enhancing its functioning regular. Nutrients that can also be obtained with synthetic vitamins, but with the consumption of these healthy foods, they can increase their benefits for the body.

Many people tend to underestimate the importance of eating healthy, but above all, they prefer to ignore the damage processed foods have on the body. When most of the diseases and complications of the arteries, coronary, stomach, digestive and kidney problems are due to an exacerbated consumption of 'junk food' instead of having a nutritious diet and natural.

• It may interest you: "10 foods rich in iron ideal to fight anemia"

Why is it important to consume zinc?

Zinc represents one of the most important trace mineral minerals in the body, since it is present in the cells of the organism and therefore, causes a direct positive effect in the natural reinforcement of the system immunological. That way,

the body may be protected from viral diseases or better deal with some kind of health complication.

In addition, it contributes to the healing of wounds, the controlled and adequate reproduction of cells, the acceleration of metabolism, the ideal carbohydrate processing, the effect of insulin and the extensive development of the senses. From what we can tell, it is an ideal mineral for everyday operation.

With that in mind, in this article We will show you the best foods that are rich and natural sources of zinc for you to include in your daily diet.

Best foods rich in zinc

Now that you know the importance of consuming zinc on a day-to-day basis, you can now take advantage of your purchases by adding any of the foods that we will show you below.

1. Pork Meat

Pork is an excellent option to consume several times a week, not only because it is a great source of zinc, but also because its meat is lean and has no trans fat. That is, they do not contribute to raising triglyceride levels or developing coronary problems due to blockages of fat in the blood.

2. Beef

Beef in general is one of the largest sources of zinc you can consume. But yes, when buying it, try to ensure with your supplier that it is completely lean and natural. Without any preservative or chemical additive. Beef has many vitamins and minerals that are ideal for maintaining good blood circulation and gaining muscle mass.

3. Liver

While all beef is great for getting zinc, the liver it has a higher concentration of this mineral. For this reason it is highly recommended for people with eating problems and blood deficiencies, such as anemia. It also has vitamins A and C so it is good that at least once a week you include it in your diet.

4. Dark chocolate

Who wouldn't love to have chocolate in their daily diet? Well, we will tell you that it is possible and very healthy for your body, yes, make sure it is dark chocolate since it has a higher concentration of vitamins and minerals such as zinc. Which helps to have better blood circulation and release tension from the body.

5. Cereals

Cereals contain vitamins and minerals that are necessary since childhood, so their daily consumption is highly recommended, either as breakfast or a snack. From creating your own cereals, bars or granola based on oats, puffed rice or seed, the consumption of dietary whole grains, even the fortified cereals that we find in the market.

Almonds are delicious and very beneficial for our body, since they provide good fats to maintain the skin, the strong and beautiful hair and nails, benefit in obtaining natural energy and help to satisfy the hunger caused by anxiety. So include them in your diet in cereals, yogurts and even salads.

7. Peanuts or peanuts

Another divine and very healthy dried fruit is the peanut or peanut as it is known in some countries. It is an ideal source of zinc in any of its forms, including peanut butter. But keep in mind that, especially the latter, it has a high caloric and fat content so it is recommended to consume it during the day and a few times a week.

One of the most commonly used nuts as an accompaniment to desserts and even salads. You can look up some recipes on the web to create delicious hazelnut dishes and have a delicious zinc rich meal to enjoy. Although, as with peanuts, it has a high caloric content so consume it in moderation.

A good option is to have a bag of your own nuts to eat as snacks.

Surely you have heard of this ingredient when it is used to make dough for bread or pizza, as a source for alcoholic beverages or as a basis for homemade recipes for hair masks or nails. Thanks to its high content of zinc and minerals that help revitalize and strengthen cells. But you can also use it to create some interesting and delicious recipes.

10. Pumpkin seeds

Did you know that you can roast pumpkin seeds and eat them? They have a delicious nutty flavor. The best thing is that you can bathe it with molasses to make it sweeter or add a touch of salt, so it is very versatile to consume. Becoming a healthy snack for the day.

Sesame seeds are widely used to accompany smoothies, smoothies, cereals, fruit salads, vegetable salads, meat dishes and yogurts. So it is a very versatile food that you can add to various recipes in your daily diet.

11. Cooked beans

Beans are highly recommended to include in the diet as they provide various benefits, such as minerals, vitamins and fibers that help cleanse the body and improve cellular oxygenation. So look for more recipes for dishes with cooked beans to accompany your dishes.

12. Eggs

Eggs are a natural source of zinc and iron, ideal to consume for breakfast in different recipes, thanks to their versatility. It should be noted that the greatest nutrients and minerals are found in the yolk of the egg, but also can contribute to some arterial problems, therefore they must be consumed with a certain moderation.

Cheese is another excellent zinc consumption option, as it is derived from the cow. Most cheeses provide this mineral but some can be quite fatty and have a high caloric content. So look for healthier options like raw cheeses, cottage cheese, cheddar, gouda, Parmesan, feta, or queso fresco.

14. Turkey

Turkey is super delicious, nutritious, healthy and a great source of zinc, what more could we ask for? The best thing is that it comes in various presentations to enjoy, such as ham or pieces to cook. Without a doubt, it is one of the white meats that you most need to have on your table.

15. Chicken

Another of the white meats that you have to have on your table par excellence for a balanced and healthy diet. White meats are extremely nutritious because they do not have trans fats and instead provide proteins and minerals such as zinc that are ideal for strengthening the immune system and building strength muscular.

16. Oysters

They say that oysters are aphrodisiacs, but you surely did not know that they are also marine sources of zinc. The fruits of the sea provide large amounts of this mineral, they are also highly recommended to add to the diet. So if you are looking for something more exotic, cooked or raw oysters are a good alternative.

17. Clams

Another excellent option that you can cook in soups, paellas or sea salads. They provide a lot of flavor to a food dish and multiple benefits to the body, such as better blood circulation, cellular oxygenation and immune reinforcement.

18. Crabs

Crabs may be small but they taste amazing and can turn any dish into a delight. You can eat them roasted, battered or in ceviches. The most important thing is that they provide significant amounts of zinc for your body.

19. Blue Fish

All fish provide large amounts of zinc and other minerals to the daily diet, so its consumption is fully recommended, especially if you are looking for a healthier diet. The types of oily fish such as tuna, salmon or sardines have higher concentrations of zinc than the rest.

20. Broccoli and Mushrooms

Among which we can mention the champignons and mushrooms plus the consumption of broccoli, it will provide you with the zinc you need on a day-to-day basis. The best thing is that you can combine them in salads, as a side to a meal or to make delicious sauces.

We recommend that you add diversity to your daily dishes and look for recipes so that you have several options of different dishes and of course do not forget to add fruits and more vegetables. Are you ready to add a significant change to your diet?