These foods rich in zinc will get you on your toes in no time

Nutrition has been the talking point in recent times. With so many diseases emerging in different parts of the world and medicines failing to cure people on several occasions, the focus has shifted from quality medication to quality nutrition. A good diet was always one of the things prescribed for a healthy body and good immune system, but the definition of a good diet has been changing in recent times. We eat every day consisting of basic nutrients such as vitamins, protein, fats, and carbohydrates. But other nutrients are required by the body for proper growth and functioning. 

It is hard to get iron, zinc, certain types of vitamins, and certain minerals from our daily food. This is why many people go for supplements or medicines that can suffice the need for these nutrients. But health experts have called for a shift from medication to natural sources of nutrients while citing the potential health risks associated with medicines or supplements when used for a long time.

In this blog, we’ll be discussing Zinc. Zinc is one of the vital minerals essential for the proper functioning and growth of the body. More than 300 enzymes in our body are dependent on zinc for their proper functioning. Moreover, it is also vital for several processes that happen inside our bodies. 

A healthy man is advised to consume 11 mg of Zinc every day. In the case of women, the daily zinc requirement is nearly 8 mg. It is also a very important mineral for pregnant women. Since pregnant women are required to breastfeed the baby, they are advised to consume 12 mg of zinc daily. 

We have compiled a list of 8 such food rich in zinc requirements that you should consume



Lentils are one of the best and easily available sources of zinc. Consuming 100 grams of cooked lentils is one of the best ways to get a fraction of the total zinc requirement daily. Lentils contain phytates that have the property to absorb zinc and other minerals—the availability of minerals increases in cooking, boiling, or sprouting Lentils.



Chickpeas not only help you in building muscle mass but are a powerhouse of nutrients. Just like lentils, chickpeas are also an amazing source of zinc. You can consume a cup of boiled chickpeas daily to get zinc. You can also cook them as per your taste or sprout them to have as breakfast. Since zinc is one such nutrient mostly found in non-vegetarian food, chickpeas are one of the best zinc sources for vegetarian people.


One of the healthiest ways to get zinc is by consuming seeds. Nutritious seeds like Hemp seeds are a rich source of zinc. You can get a third or a fourth of your daily zinc requirement from nearly 3 tablespoons of Hemp seeds. Apart from zinc, hemp seeds are also a rich source of fiber, vitamins, healthy fat, and minerals. They also help in keeping a check on blood pressure and cholesterol levels.

Dry Fruits: 

Dry Fruits or nuts are another major source of zinc. Healthy nuts like cashew, almond, and peanuts can help you significantly in increasing zinc intake. The best thing about nuts is that you don’t need to cook them. You can simply take a handful of nuts and consume them during any part of the day. Nuts also improve immunity and provide strength to the body. They are known to cut the risk of fatal diseases, including cancer and heart-related ailments.

Also Read, The Iron Rich Diet to make you Iron Man


eggs zinc

Eggs are one of the most nutritious foods on the planet. They have protein, they have fats, and they have minerals. Consuming two eggs daily can help you in getting 10% of your daily zinc requirement. Apart from this, eggs also contain several vitamins and minerals. They are also a wonderful source of choline. You can consume eggs during breakfast or during the evening snack timing. Zinc also has B Vitamins and selenium.


Potatoes are among one of the most commonly available vegetables. They are a good source of carbs and other minerals. One boiled potato contains nearly 1 mg of zinc. The same is true in the case of sweet potatoes. While the amount of zinc present in potatoes is not much, it is still helpful for your body, especially in the long term. They also help in lowering the risk of several fatal diseases, including heart-related ailments.

Dark Chocolate: 

Who doesn’t love dark chocolate? They are big, sweet, and delicious. Dark Chocolates have a certain amount of zinc which is enough to suffice one-fourth of the total zinc requirement to the body. As per the studies, 100 grams of dark chocolate contain over 3 mg of zinc. Consumption of dark chocolate also helps in boosting the digestive system and deadlines with anxiety. The only drawback about Dark chocolates is that they are a high-calorie food in comparison to others.

Whole Grains: 

whole grain

Whole grains are another great source of zinc. Grains Like wheat, rice, and oats contain significant amounts of zinc. The phytates present in Whole Grains bind themselves to the zinc, thereby reducing its absorption. This is the reason that we can only get a limited amount of zinc from whole grains. Whole Grains are also crucial for body growth as they have rich amounts of nutrients that include fiber, B vitamins, magnesium, iron, phosphorus, manganese, and selenium.