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.


23. Turkey

  • Serving size – 33 grams
  • Zinc – 0.4 milligrams
  • DV% – 3

Turkey is rich in protein, which can increase satiety and keep you full for long periods. This can discourage overeating. Getting enough protein can also keep insulin levels stable after meals.

And just like chicken, the selenium in turkey helps prevent numerous types of cancer.

How To Include In Your Diet

It’s always best to go for fresh, lean, pasture-raised turkey that is low in sodium. Eating whole turkey can be a good (and tummy-filling) deal.

24. Mushrooms

  • Serving size – 70 grams
  • Zinc – 0.4 milligrams
  • DV% – 2

Mushrooms are one of the rarest sources of germanium, a nutrient that helps your body utilize oxygen effectively. Mushrooms also provide iron and vitamins C and D.

How To Include In Your Diet

Adding mushrooms to your soup can take it to a whole new level. You can toss a few mushrooms to your vegetable salad. Or even add them to your curry.

25. Spinach

  • Serving size – 30 grams
  • Zinc – 0.2 milligrams
  • DV% – 1

There was a reason Popeye relished this veggie. One of the antioxidants in spinach, called alpha-lipoic acid, lowers glucose levels and prevents oxidative stress – especially in patients with diabetes.

Spinach is also rich in vitamin K, a nutrient required for bone health.

How To Include In Your Diet

You can add spinach to soups, pastas, and even casseroles. You can also add it to your breakfast sandwich.

That’s with the foods rich in zinc. But wait, how do you know you are getting enough zinc?


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