Zinc Rich Foods

Vegetables are one of the most essential parts of our diet. These are some of the best Zinc-rich foods for vegetarians. So, here is a list of vegetables that have a high quantity of zinc:**

Green peas: These have approximately 1.2mg of zinc for every 100 grams that you consume.

Shiitake mushrooms: This is one of the top foods high in zinc. For every 100 grams that you consume, you get 1.3mg of zinc which is about 12% of the DV.

Spinach: Another food rich in magnesium and zinc is spinach. For one cup, you get about 1.4 mg of zinc.

Lentil sprouts: Every 100 grams of lentil sprouts has about 1.5mg of zinc.

Lima beans: In one cup, you get 1.3mg of zinc. In 100 grams, you will get about 0.8mg of zinc.

Beet greens: For one cup of beet greens, you will get about 0.7mg of zinc.

Asparagus: In a zinc-rich foods chart, this is a great addition. For every 200 calories of asparagus that you consume, you will get approximately 5.5mg of zinc.

Broccoli: For every 200 calories of broccoli that you consume, you will get about 2.6mg of zinc which is a great addition to the zinc-rich foods chart.

Sweet corn: For every 200 calories that you consume, you will be getting about 1.1mg of zinc.

Okra: For every 100 grams that you consume, you will get approximately 0.4mg of zinc.

Garlic: Each garlic clove contains about 0.1mg of zinc.

Pumpkin seeds: For every 100 grams that you consume, you will get about 7.99mg of zinc.

Peanuts: When it comes to zinc-rich foods for vegetarians, one of the top foods they can consume is nuts. If you consume an ounce of these nuts, you will get 0.93mg of zinc.

Cashews: For every 56 grams that you consume, you will get about 3 mg of zinc. This is one of the top zinc-rich foods.

Brazil almonds and nuts: For every ounce, you will get about 1mg of zinc. Thus, this is one of the top foods rich in magnesium and zinc.

Rice: This is one of the essential foods in the zinc-rich foods chart. Every 256 germplasm of polished rice has 33mg of zinc per kilogram.

Lentils: For every 100 grams, you will get 1mg of zinc.

Here is a comprehensive list of fruits that contain zinc:

Avocados: For every 100 grams that you consume, you will get approximately 0.6mg of zinc. Thus, this is one of the top foods rich in magnesium and zinc.

Pomegranate: For every 100 grams that you consume, you will get about 0.4mg of zinc. This is one of the top zinc-rich foods.

Blackberries: One of the top zinc-rich fruits is blackberries. For every 200 calories that you consume, you will get 2.5mg of zinc.

Raspberries: For every 100 grams that you consume, you will get about 0.4mg of zinc.

Cantaloupe: In a zinc-rich foods chart, this is a great addition. For every 200 calories of cantaloupe that you consume, you will get approximately 1.1mg of zinc.

Peaches: For every 100 grams that you consume, you will get about 0.2mg of zinc.

Kiwi: In a zinc-rich foods chart, this is a great addition. For every 200 calories of kiwi that you consume, you will get approximately 0.5mg of zinc.

Blueberries: One of the top zinc-rich fruits is blueberries. For every 100 grams that you consume, you will get 0.2mg of zinc.

Guavas: For every 100 grams that you consume, you will get about 0.2mg of zinc.

Thus, these are some of the best zinc-rich foods for vegetarians. Ensure that you eat enough vegetables and fruits that contain zinc.

Here is a comprehensive list of zinc-rich food chart items for non-vegetarians:

Chicken: For every roasted chicken thigh and leg that you consume, you will get about 5 mg of zinc.

Egg: For every large egg that you consume, you will get about 0.6mg of zinc.

Pork: For every 6-ounce lean chop that you consume, you will get about 4 mg of zinc.

Oysters: For every 100 grams that you consume, you will get about 61mg of zinc.

Crab: For approximately 3 ounces that you consume, you will get about 6.5mg of zinc.

Lobster: For every small lobster that you consume, you will get about 4.6mg of zinc.

These are some of the top zinc-rich foods in India for non-vegetarians.

Here is a comprehensive list of zinc-rich food chart items for both vegetarians and non-vegetarians:

Milk: Usually low-fat or no-fat milk has zinc. For every cup that you consume, you will get about 1.1mg of zinc.

Yoghurt: Usually no-fat yoghourt has zinc. For every cup that you consume, you will get about 2.38mg of zinc.

Oatmeal: For every 100 grams that you consume, you will get about 1mg of zinc.

Cornflakes: For every cup of cornflakes that you consume, you will get about 2.8mg of zinc. But, this can differ as per the brand and type of cornflakes.

Zinc is one of the top essential minerals for our body and aids in overall body functions. When you consume foods high in zinc, you help in the maintenance of suitable levels of zinc in your body. This helps you get the mineral's benefits and ensures optimal immunity in your body. If you include zinc-rich foods in your diet, you will keep yourself away from deficiency. But ensure that before you do anything, you consult a specialist.

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