Zinc-Rich Foods

Feb 09 , 2021

Amher Delancel

Zinc-Rich Foods

Senses of taste and smell.

Zinc is a nutrient that performs many vital roles in the body. Because the body doesn’t naturally produce Zinc, it must obtain it through food or supplements. Zinc is an essential micronutrient involved in immune function, cell growth and division, DNA production, metabolism, and wound healing because of its role in developing and multiplicating cells.

 Role in the Body

Zinc is a necessary mineral the body uses in many ways. Zinc is the second-most-abundant trace mineral in your body after iron and is present in every cell. Zinc is needed for over 300 enzymes that aid in metabolism, digestion, nerve function and many other processes. Also, it’s critical for the growth and function of immune cells.

 This mineral is also fundamental to skin health, DNA synthesis and protein production. What’s more, body growth and development rely on Zinc because of its cell growth and division. Zinc also needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell.

Zinc is most commonly known for its capacity to relieve the common cold. Research suggests that it might decrease the duration of a cold. The immune system may have compromised due to stress, lack of sleep, etc., making the body more susceptive to viruses and infections. Zinc won’t ward off illness entirely, but it might get you back on your feet faster.

Because Zinc is involved in digestion, it might prevent GI issues that would impede performance. Research suggests that zinc deficiency may impair many metabolic functions. The good news is that Zinc is prevalent in various animal and plant-based foods, so it’s relatively easy to meet your needs through food sources. (The recommended daily intake for Zinc is 8 milligrams (mg) per day for females and 11 mg per day for males.) Below are foods you can add to your diet that contain the mineral.

Zinc per serving:  mg in 85g  


The best way to eat chickpeas is to buy a bag of dry beans and prepare them from scratch in an Instant Pot. Then either add them to avocado toast for more protein or mash them to make hummus

Zinc per serving: 1 mg per 1/2 cup


 Can transform Cashews into a “cream” sauce for vegan dishes. To try it at home, soak 1 cup of raw cashews in water overnight. Discard the water in the morning, add 1/2 cup of freshwater to the cashews, and puree in a food processor or blender until creamy and smooth. Like most nuts, cashews supply healthy fats and some protein to the diet. They are also a good source of Zinc. Cashews are a filling snack, and they also add crunch to stir-fries and grain dishes.

Zinc per serving: 1.6 mg per 30g


Incorporate Greek yogurt into your post-run recovery smoothie to give your muscles much-needed protein and carbs. Or top with fresh fruit for a healthy and satisfying breakfast. Greek yogurt is known for its calcium, protein, and creamy taste. Opt for plain to avoid added sugars.

Zinc per serving: 1.47mg per 1 cup


 Although it might not be on your weekly grocery list, a serving of crab has about half the daily value of Zinc. Make your crab cakes at home with bread crumbs, eggs, and spices, or add crab meat to a pasta dish with lemon and olive oil.

Zinc per serving: 5 mg in 85g


 Like nuts, pumpkin seeds are rich in protein and omega-3 fatty acids. A 30g serving has a whopping 9 grams of protein, making it a filling and nutritious snack and adding pumpkin seeds to salads or oatmeal for texture. Bring out the flavour by roasting them.

 Zinc per serving: 2.13 mg per 35g


 A small serving of oysters is a zinc powerhouse, with 300 per cent the daily value. Oysters are traditionally eaten raw with a squeeze of lemon juice and cocktail sauce.

If you’re nervous about preparing them at home, ask the fishmonger at the supermarket for the highest quality oysters and how to shuck them. Or buy them pre-shucked and throw them into a fish stew.

Zinc per serving: 33 mg in 85g


 They have a soft and almost buttery texture with a slight crunch, and they taste great in salads, smoothies, and oatmeal. 

Hemp seeds plant packed in nearly 20 per cent of your daily Zinc, 10 grams of protein, healthy fats, magnesium, Vitamin E, and fibre.

Zinc per serving: 2 mg per 2 tablespoons 


Zinc per serving: 1.1 mg per 1/2 cup cooked

 Lentils not only serve up Zinc, but they are also rich in plant-based protein and fibre. Lentils are a versatile pantry staple that can use in burgers, tacos, grain bowls, and meatless “meatballs”.

 The same 1/2 cup serving that is a good source of Zinc also has 9 grams of protein and 30 per cent of your daily fibre, two nutrients that contribute to fullness feelings.

Zinc per serving: 1.1 mg per 1/2 cup cooked




Rifold Rapid-Guard Immune Boost

Rapid-Guard Immune Boost is a premium quality formula containing vitamins, minerals,amino acid,probiotic and herbs to help maintain healthy immune function and provide symptomatic relief from cold symptoms. It is blended with Echinacea, Andrographis and Lingzhi which are traditionally used in Western / Asian herbal medicine to support the immune system health。 Zinc and vitamin C provide additional immune support and help to relieve symptoms of the common cold。 Taurine and vitamin B3 support body energy production.