We all know that health is wealth. Looking after our bodies is the key to feeling our best, achieving fitness goals, and even improving our moods! One of the most important ways to take care of our health is eating right, especially focusing our diets around nutrient-dense foods.
But for many of us, knowing how to get the vitamins and minerals we require can feel tricky. Zinc is one essential trace mineral that many of us aren't eating enough of, and that can be very dangerous. Low levels of zinc can have a massively detrimental effect on your health, and are known to be a risk factor in many diseases. Luckily, with these 11 foods high in zinc, you can quickly and easily boost your consumption.
Not only is it delicious in stews and curries, but lamb has around 6.7 milligrams of zinc per 3-ounce serving. But that's not all this wonder meat has to offer. Lamb is also packed with vitamin B12, phosphorus and iron.
You can get a head-start on your zinc consumption for the day by having eggs for breakfast. Each large egg contains 0.6 milligrams of zinc! Eggs are also high in protein to help with muscle growth and repair.
Any vegans out there, take note! Lentils are a wonderful way to introduce zinc to a plant-based diet, with 2.5 milligrams per cup. Lentils can easily be added to soups and stews for a quick health boost.
Avocados aren't just a source of healthy fats, they're also high in zinc. Each one contains around 1.3 milligrams of the stuff. Try mashing them on wholewheat toast for an easy and healthy snack!
Speaking of snacking, almonds can be another easy way to add some zinc into your diet. Each ounce of these nuts contains nearly a milligram of zinc. You can even pack them on the go for whenever hunger strikes!
6. Pumpkin seeds
For some truly impressive zinc content, look no further. Each ounce of pumpkin seeds offers over 6 milligrams! You can even mix them with your almonds for a special zinc-packed trail mix.
Chickpeas are wonderful in sauces and stews, or even mashed into a falafel. Each cup contains 2.5 milligrams of zinc, too. They're also fabulously filling to keep hunger at bay between meals.
8. Grass-fed beef
For a more extravagant method of adding zinc to your diet, consider adding some beef into your weekly meal rotation. It's important to go for grass-fed, as this contains far more of those essential nutrients you're looking for. Each 3-ounce serving contains around 4 milligrams of zinc.
An even more extravagant option comes in the form of oysters. Each three of these luxurious shellfish boasts a whopping 16 milligrams of zinc! However, they can be a little much for our everyday diets, so may be best saved for a special treat.
10. Cocoa powder
Anyone with a sweet tooth can breathe a sigh of relief. Cocoa powder offers you nearly 2 milligrams of zinc in every ounce, meaning you can enjoy your chocolate flavor without the guilt! Add to desserts or smoothies for an extra health boost!
11. Ricotta cheese
Ricotta cheese provides 1.4 milligrams of zinc for every half cup. It's not a coincidence ricotta cheese has a reputation for being one of the healthiest cheeses out there. Ricotta cheese has less saturated fat and sodium compared to its other cheese counterparts.
With these 11 different options, it couldn't be easier to add some zinc into your diet! You've got no excuse not to try out some of these different foods to help up your overall zinc consumption. And what's even better? They offer you some delicious meal and snack inspiration, too!