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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Zinc is a vital mineral that plays a crucial role in various physiological processes, including immune function, wound healing, and DNA synthesis. Incorporating zinc-rich foods into your diet can help ensure that your body receives an adequate supply of this essential nutrient.
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Also known as pepitas, pumpkin seeds are a powerhouse of zinc. They are easy to incorporate into your diet by adding them to salads, yogurt, or oatmeal.
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Hemp seeds are not only a great source of protein and healthy fats but also contain zinc. They can be sprinkled over smoothies, salads, or used in baking.
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These tiny seeds are rich in zinc and can be added to a variety of dishes, including stir-fries, salads, and homemade granola.
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Cashews provide a good amount of zinc along with healthy fats. They make a convenient and nutritious snack on their own or can be used in cooking and baking.
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Almonds are not only rich in vitamin E and healthy fats but also contain zinc. They can be enjoyed as a snack or added to both sweet and savory dishes.
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Pine nuts are another source of zinc that can be used in cooking, particularly in Mediterranean-inspired dishes and pesto sauces.
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These seeds are not only a tasty addition to salads and trail mixes but also offer a decent amount of zinc.
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Flaxseeds are a great source of fiber, omega-3 fatty acids, and zinc. They can be incorporated into smoothies, baked goods, and oatmeal.
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Chia seeds are nutrient-dense and contain zinc, along with other beneficial nutrients like fiber and omega-3s. They can be used in puddings, smoothies, and overnight oats.
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Pecans provide a moderate amount of zinc and can be enjoyed as a snack or used in various recipes, from salads to desserts.
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Nuts and seeds are not only rich in zinc but also offer a range of other nutrients that contribute to a well-balanced diet. Incorporating these zinc-rich nuts and seeds into your meals and snacks can help you meet your nutritional needs and promote overall well-being.
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