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Web Stories – 14 Zinc Rich Foods to Include in Your Diet

11 January 2022

14 Zinc Rich Foods to Include in Your Diet

By Parul Dube

Zinc-rich foods are equally essential for our immunity and play a significant role in keeping us healthy. Let us explore the various zinc rich foods that you may include in your meal.

Lamb is the best source of zinc for non-vegetarian people. A 100 gram serving of lamb contains 4.8 mg of zinc.

Pumpkin seeds are a great source of fibre and plant-based protein. Daily consumption of 1-2 teaspoons of pumpkin seeds can fulfil one’s daily zinc requirement.

Pumpkin Seeds


1 cup of chickpeas contains 2.5 mg of zinc and is the best source of zinc for vegetarians. They are also high in fibre and protein.


Along with zinc, lentils are also rich in protein, polyphenol and other micronutrients. 1 cup of lentils contains 2.5 mg of zinc.

Hemp Seeds

Hemp seeds are an excellent source of omega-3 and omega-6 fatty acids along with zinc. They are also good for your heart health. 2 tablespoon of hemp seeds contain 5 mg of zinc

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Surprisingly, this protein powerhouse is also rich in zinc. A 100 grams of chicken contains 1 mg of zinc that prevents cardiovascular diseases, diabetes and regulates blood pressure.


Oysters are considered excellent seafood. A 100 g of Oysters provides over 100% of the daily recommended intake of vitamin B12, zinc, and copper, and over 75% of selenium and vitamin D


Cashews are a great snacking option and fulfil your daily requirement of zinc. Just 2 tablespoons of cashew contains about 1.6 mg of zinc, i.e 11 % of the daily recommended intake.


Yoghurt is a probiotic food that promotes good bacteria and a healthy gut. A regular cup of yoghurt with your meal or at breakfast contains 1.4 mg of zinc.


Mushrooms are an excellent vegetarian source of zinc. They also have anti-inflammatory properties and help to boost immunity and 1 cup of mushrooms contains 1.4 mg of zinc.


Spinach is a superfood and an excellent source of zinc. 1 cup of spinach can add approx. 1.4 mg of zinc to your meals.

Ricotta Cheese

1 cup of ricotta cheese contains 1.4 mg of zinc and also has a good amount of fatty acids and micronutrients.


Not just a fad food, avocado is the healthiest food and is loaded with vitamins, nutrients. 1 avocado contains 1.3 mg of zinc.


Having a handful of almonds is the best option to fulfill one’s daily intake of zinc. 2 tablespoons of almonds contain 0.9 mg of zinc and other nutrients.

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