Zinc Rich Foods In India – Our Top 15

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Do you know the zinc rich foods? Almost 90% of the zinc in our body is established in the bones plus muscles. Zinc is an essential trace mineral which acting a role in above 100 enzymatic reaction in the body. Zinc moreover become element of lots of proteins your body make, serving to keep them stable also keep their structure.

It functions to defend next to oxidative harm, assist with wound healing, build DNA, and moreover facilitate with the development of hemoglobin. The RDA of zinc for men is 11 mg/day and 8 mg/day for women. The everyday Value is 15 mg.

Zinc Rich Foods Available In India:

This article will provide the list of foods rich in Zinc along with other nutrients and minerals Which are very helpful for your health that are easily available in india.

1. Dairy Products:

Dairy Products

Vegetarians must comprise adequate quantity of dairy products in their diet to derive ample quantity of this mineral. Yogurt is the finest source of zinc; moreover both 250 ml of yogurt moreover ½ cup of ricotta cheese hold 15% of the necessary zinc quantity. Milk and cream involves traces of zinc.

2. Mushroom:


Mushroom is one of the most powerful foods rich in zinc along with other minerals. Along with the vegetables, mushroom moreover deserves particular state as of its high unhappy of zinc. A cup portion of cooked white mushrooms offer 1.4 mg otherwise 9% DV of zinc. This is parallel to spinach. Uncertainly you don’t like spinach; you can return it with mushroom to obtain the same quantity of zinc.

3. Spinach:


Spinach is a wonderful food rich in zinc that is wealthy in each nutrient and also protein is no exemption. A cup of ripe spinach offer 1.4 mg of zinc, offering 9% DV. This provides you extra reason to slot in this leafy veggie in your diet! The serving of the 100 grams spinach gives 0.8mg zinc.

4. Cereals:

Zinc Rich Foods - Cereals

No other foods rich in zinc can not beat this cereals in health benefits and taste also. Prepared, set to consume cereals are a brilliant basis of zinc. Pick for bran, whole grain, and multi-grain cereals for high dose of zinc. However cereals besides contain phytate, a composite that binds by the zinc in cereals also slow down absorption. Consequently do not add up on cereals for your simply source of every day zinc.

See More:  Food Items Rich In Calcium

5. Wheat Germ:

Wheat germ

The Wheat germ is moreover a brilliant source of zinc by a 100 gram serving offering 17 mg of zinc, equal to concerning 111% of the optional daily payment of this mineral. You can build it a component of your diet by sprinkling some toasted wheat germ on your salad. The 100 grams of serving offers 17mg of zinc. From the long time Indian doctors suggests this whole grain consume as food rich in Zinc.

6. Brown Rice:

Brown Rice

Brown rice in one of the perfect foods rich in zinc with an awesome taste. It involves extra potassium; selenium and magnesium have a lesser glycemic index achieve. This will make a big face for some meat dish. You can furthermore boil brown rice by vegetables wealthy in vitamin C and antioxidants, to improve the nutrient level in the body. A simple 100 grams of brown rice portion will offer you 3 mg of zinc.

See More:  Antioxidant Foods

7. Meats:


This involves utmost concentration of zinc comprise beef, pork, lamb, chicken plus turkey. A 100 gram portion of ripe lean beef contains 12.3 mg otherwise 82% DV of zinc. Likewise, 100 grams of cooked lean pork offer 5 mg or else 33% DV of zinc. Chicken is too a good basis with one cooked drumstick if 15% DV of this mineral. Meats do hold high levels of cholesterol plus fat make it essential to work out portion control while overwhelming it. No doubt this is one of the utmost preferable zinc rich foods.

8. Chocolate:

Dark Chocolates

Chocolate one another great zinc rich food. Choose for dark chocolates, as an alternative of milk chocolates, while it contains antioxidants plus a moderately low quantity of sugar. 100 grams of chocolate will give you by means of 10 milligrams, concerning, 90% of your every day zinc condition.

See More:  Omega 3 Fatty Acids Rich Foods

9. Fruits:

Fruits and veg

Fresh pomegranate provides 1 mg of zinc. The Avocados are moreover great in zinc offering 1.3 mg in 1 medium fruit. Berries are superior source of zinc also. A cup of blackberries hold regarding 0.8 mg whereas raspberries plus loganberries each one enclose 0.5 mg of zinc. A cup portion of dates put forward 0.4 mg of zinc. Most of the fruits are zinc rich foods with healthy nutrients.

10. Kidney Beans:

Zinc Rich Foods - Kidney Beans

When you aren’t really keen on the meat, kidney beans are great sources of zinc in food. Most vegetarians swear by the benefits of the vegetable. The beans help keep the glucose level in your blood maintained well. Apart from that, they also keep you energetic more than usual. It can also be a good dish for your lunch side vegetable. Each serving of a bowl of kidney beans contain about 2.79 mg of zinc, which makes up for 127 calories on a whole. While the benefits are many, do keep in mind that kidney beans might lead to constipation issues and should be hence consumed within check.

11. Flax Seeds:

Zinc Rich Foods - Flax Seeds

Flaxseed is the best and ideal zinc rich food. Among the many food sources of zinc, most tend to skip flax seeds owing to their higher content of omega 3 fatty acids; however, they are no less on the grounds of the nutrient zinc either. Since you have quite a lot of seeds at one go, the total can be a good deal of 5 mg zinc per 100 grams. Flax seeds add great flavor to food and can be added to anything to make it taste perfect. From soups to smoothies, the chefs have time and again relied on the seed for a nutritious meal.

12. Oysters:

Zinc Rich Foods - Oysters

Although the sizes of oysters vary and the amount of nutrients differs accordingly, it is still one of the richest food sources of zinc. Each 100 gram serving of oysters contain anywhere between 16 to 182 milligrams of zinc. Oysters can let you gain about 199 calories and hence cannot be a daily intake food. Instead, having it once a week can make things easier for you. If you love seafood, there is nothing that you will enjoy more than a handful of oysters and crams. When you plan on relying on diet supplements, oysters can prove to be a boon with its tasteful treat to your stomach.

13. Garlic:

Zinc Rich Foods - Garlic

Aside the long list of benefits to your body, garlic is also one of the best sources of zinc rich foods. Of course the spice alone might not be enough to make up for your daily requirements, but it can make things easier for you. Garlic is known for its properties that help get rid of cholesterol, thus reducing the risks of cardiovascular diseases for you. To talk more precisely about the zinc content, garlic has about 1.16 mg zinc per 50 grams.

14. Peanuts:

Zinc Rich Foods - Peanuts

You can put Peanuts in the list of foods rich in zinc. Peanut is not just another sandwich taste enhancer, but has benefits of its own. To begin with, they can endow with a generous share of the nutrient and help your cause. The peanut butter can itself be beneficial as well owing to its content of Omega 3 fatty acids. Being organic, peanut butter can have other nutrients as well, no matter how little the content. Ever serving of 100 grams has about 218 calories and 3.27 mg zinc. You can make smoothies out of grinded peanuts as well, and add chocolate and milk to your drink to make it tastier, but do keep the calories you are gaining in mind.

15. Lobster:

Zinc Rich Foods - Lobster

While lobsters cannot suffice as your daily zinc supplement, it can still load you up with 7 mg zinc per 100 grams. It can also help your cause of making a pleasing meal. Bottom line, you will love what you taste whilst making the most of it with this seafood on your plate.

These zinc rich foods not only give you a high boost of zinc, but do it the natural way. So, if you want to steer clear of both the heavy prices and the side effects of zinc supplements, this list is just for you!