Top 25 Foods You Should Include In Your Diet to You Get Weight Loss


Not much spoken about, and not much bothered about. That pretty much sums up the life story of zinc. But let us tell you, if we don’t have enough of that mineral in our system, our life story would be summed up quite differently. Which is something we wouldn’t want. Not once. Not ever. And hence this post on foods high in zinc.

One question – why is it important? Keep reading to find the answers. Here you will learn about 25 zinc rich foods and much more.

Why Is Zinc Important?

The right time to ask the right question. Because what’s the point in knowing about the foods rich in zinc without first knowing the nutrient’s importance?

Zinc is a trace mineral. But it is found in cells throughout the body. The body’s immune system requires zinc to function optimally. And guess what – it also helps you use the senses of smell and taste.

Zinc helps in the production of about 100 types of enzymes in our body. It acts as an antioxidant and neutralizes the effects of free radicals, preventing cancer. It also stimulates the production of blood in the body. Zinc promotes the synthesis of collagen, which is a necessary element in wound healing.


More importantly, zinc is a must during pregnancy, infancy, and childhood. The body needs zinc to grow and develop properly.

Simply put, it could be a trace mineral and your doctor would have forgotten to stress on its importance – but you would only be inviting illness without adequate levels of zinc.


What Is The Recommended Daily Allowance Of Zinc?

This table (as per the Institute of Medicine, Nepal) will help you get an idea.

Age RDA of Zinc
Birth to 6 months 2 mg
7 months to 3 years 3 mg
4 to 8 years 5 mg
9 to 13 years 8 mg
14 to 18 years (girls) 9 mg
14 and above (boys and men) 11 mg
19 and above (women) 8 mg
19 and above (pregnant women) 11 mg
19 and above (lactating women) 12 mg

That’s with the dosage. But how do you ensure you are getting enough of it? Well, these foods rich in zinc can help.

What Are The Foods High in Zinc?

Here are some of the richest sources of zinc:

  • Oysters
  • Sesame Seeds
  • Flax Seeds
  • Pumpkin Seeds
  • Oats
  • Cocoa Powder
  • Swiss Cheese
  • Egg Yolk
  • Lima Beans
  • Kidney Beans

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