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.


19. Yogurt

  • Serving size – 245 grams
  • Zinc – 1.4 milligrams
  • DV% – 10

Yogurt, in addition to zinc, is also rich in calcium. In fact, one cup of yogurt offers you 49% of your requirement of the mineral. Calcium helps maintain teeth and bone health, and the B vitamins in yogurt (vitamin B12 and riboflavin) protect against certain neural tube birth defects.

Yogurt is also rich in protein, the importance of which doesn’t have to be reiterated.

How To Include In Your Diet

You can have plain yogurt with lunch. Or add a few berries to a bowl of yogurt for a healthy evening snack.

20. Brown Rice (Cooked)

  • Serving size – 195 grams
  • Zinc – 1.2 milligrams
  • DV% – 8

Brown rice is also rich in manganese, which aids nutrient absorption and the production of digestive enzymes. Manganese also strengthens the immune system.

Brown rice is also known to regulate blood sugar levels and aid in diabetes treatment.

How To Include In Your Diet

You can replace white rice with brown rice in your dishes.

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