Zinc Rich Foods: Top 10 for Women’s Health
COPYRIGHT: Getty Images
PHOTO CREDIT: John Lawson
How much do you really know about zinc? You must have heard of it, but you may not know its actual function. And zinc is a trace mineral that our body cannot produce on its own, so you need to eat foods rich in zinc to increase your intake.
Not only men need it, but also recommended for “zinc ingots”, girls, vegetarians, and breastfeeding.
A “protein weight loss method” that can be dumped 7kg in one month! See the nutrients taken with protein at once
8 recommended “healthy breakfasts” to help speed up fat burning
Zinc: What happens if you have an excessive amount?
Table of Contents
According to the Hsinchu Branch of National Taiwan University Hospital, excessive zinc (>50 mg) may interfere with the storage of mineral iron and copper, and cause symptoms such as gastrointestinal discomfort and rash. In addition, studies have also pointed out that excessive zinc (100 mg) is related to prostate cancer.
Chang Geng Medical News pointed out that excessive zinc will have some toxic symptoms! The toxic symptoms of zinc overdose are drowsiness, difficulty writing, staggering, anxiety, vomiting and dehydration.
Zinc: 5 major effects
-
Improve immunity
-
Helps wound heal
-
Reduce the severity of colds
-
Helps cell development and protects against foreign substances
-
Helps repair damaged cells
“This often overlooked mineral is important for your immune system and wound healing,” said nutritionist Amy Gorin. According to a 2015 study, zinc can improve immunity and reduce the duration and severity of a general cold. Zinc helps cell development, which are responsible for protecting your body from toxins or external threatening substances, and it also helps cell growth, which is essential for the recovery of damaged tissue.
Zinc: Intake
According to the National Institutes of Health (NIH), adult women need 8 mg of zinc per day, but pregnant and breastfeeding women need more. Gorin says you are more likely to get sick when you don’t have enough zinc.
Although most people don’t need to worry about lack of zinc intake, people with digestive disorders, chronic diseases, as well as pregnant and breastfeeding women, are at greater risk. Vegetarians are also prone to lacking this mineral because zinc in plant-based foods is harder to absorb than zinc in animal-based foods. To keep you immune and stay away from illness, add the following food to your shopping list next time you go to the store.
10 foods with high zinc content
-
Oatmeal
-
Raw oysters
-
Slim beef
-
Crab
-
Hemp seeds
-
Chickpeas
-
Black beans
-
Greek Yoghu
-
cashew
Pumpkin seeds
COPYRIGHT: Getty Images
Photo Credit: Blancchi Coserla
If you are looking for a plant-based zinc source that is easy to pair with your diet, pumpkin seeds are a great option. One ounce contains not only 2.2 mg of zinc (28% of the recommended daily amount for women), but also up to 8.5 grams of plant-based protein. In addition, studies have also pointed out that eating a diet rich in pumpkin seeds can reduce the risk of cancer.
⚡️Each 1 ounce serving: 158 calories, 13.9 grams of fat (2.5 grams of saturated fat), 2 mg of sodium, 3 grams of carbohydrates, 0.4 grams of sugar, 1.7 grams of fiber, 8.5 grams of protein
Oatmeal
COPYRIGHT: Getty Images
PHOTO CREDIT: Arx0nt
Oatmeal is cheap and has a wide selection of ingredients. Oats contain soluble fiber, which is associated with reducing the risk of heart disease, and half a cup of oats contains 1.3 mg of zinc, accounting for 16% of women’s daily needs. No wonder it has become a classic breakfast staple.
⚡️Each ½ cup (uncooked) Serving: 148 calories, 2.8 g fat (0.4 g saturated), 1.2 mg sodium, 27 g carbohydrates, 0.6 g sugar, 3.8 g fiber, 5.5 g protein
Raw oysters
COPYRIGHT: Getty Images
Photo Credit: Huizeng Hu
Oysters have the highest zinc content of all foods. Three ounces of raw oysters contain 32 mg of zinc, more than four times the recommended daily intake. Another benefit: Three ounces of oysters also contain more vitamin B12 elements than daily needs, which is very important for your nervous system, metabolism, and health.
⚡️Every 3 oz servings: 50 calories, 1 g fat (0 g saturated), 4.5 g carbohydrates, 0 g sugar, 151 mg sodium, 0 g fiber, 4 g protein
Slim beef
COPYRIGHT: Getty Images
PHOTO CREDIT: Dorling Kindersley: Charlotte Tolhurst
Although experts recommend that you should not take too much red meat intake, lean beef can still be a healthy part of your diet. You will get 5.7 mg of zinc per 4 ounces of serving. (About 70% of the recommended daily intake.)
⚡️Every 4 ounces Serving: 155 calories, 5.65 grams of fat (2.5 grams saturated), 75 mg sodium, 0 grams carbohydrates, 0 grams sugar, 0 grams fiber, 24 grams protein
Crab
COPYRIGHT: Getty Images
PHOTO CREDIT: Simon Watson
Three ounces of cooked crab meat contain up to 7 mg of zinc (which may vary slightly from species to species), about 88% of the amount women need a day. Making crabs is also a good source of zinc intake.
⚡️Alaskan King Crab per 3 ounces: 82 calories, 1 g fat, 911 mg sodium, 0 g carbohydrates, 0 g sugar, 0 g fiber, 15 g protein
Hemp seeds
COPYRIGHT: Getty Images
PHOTO CREDIT: Jeff Kauck
Hemp seeds are also a good source of plant-based zinc. They are rich in healthy unsaturated fats, and three tablespoons of serving contains 3 mg of zinc, which is 38% of the recommended daily intake for women. The arginine content in cannabis seeds is also high, and studies say this helps reduce the risk of heart disease. You can add yog or cheese to eat together.
⚡️Every 3 tablespoons Servings: 166 calories, 14.5 grams of fat (1.5 grams saturated), 2 mg sodium, 2.5 grams carbohydrates, 0.5 grams sugar, 1 grams fiber, 9.5 grams protein
Chickpeas
COPYRIGHT: Getty Images
PHOTO CREDIT: Philip Wilkins
If you want to increase your zinc intake without eating meat, legumes are a great plant-based option. A cup of cooked or canned chickpeas are rich in fiber and protein and contain 2.5 mg of zinc (31% of the recommended daily intake for women). Like other beans, chickpeas also have many advantages. Eating chickpeas every day can help you maintain a sense of fullness between meals, one study notes. Adding them to your meals can also help keep your blood sugar stable.
⚡️Each 1 cup serving: 269 calories, 4g fat (0.5g saturated), 68mg sodium, 45g carbohydrates, 8g sugar, 12.5g fiber, 14.5g protein
Black beans
COPYRIGHT: Getty Images
PHOTO CREDIT: Images Of Africa
Black beans are another excellent source of plant-based zinc. Add a cup of cooked black beans to the salad and you will get 2 mg of zinc, which is about 25% of your daily needs. These beans also have high iron, phosphorus, calcium and magnesium content, which can support the overall health of the body and are particularly important for bone health.
⚡️Each 1 cup serving: 227 calories, 1 g fat (0 g saturated), 2 mg sodium, 41 g carbohydrates, 0.5 g sugar, 15 g fiber, 15 g protein
Greek Yoghu
COPYRIGHT: Getty Images
PHOTO CREDIT: John E. Kelly
Greek yoghurt has many health benefits, such as containing probiotics that promote digestion. Less people know that it is also rich in zinc. A 7-ounce low-fat Greek yogurt contains 1.5 mg of zinc, which is about 19% of women’s daily demand.
⚡️Each 7 ounces of serving: 146 calories, 4 grams of fat (2.5 grams saturated), 68 mg sodium, 8 grams carbohydrates, 7 grams of sugar, 0 grams of fiber, 20 grams of protein
cashew
COPYRIGHT: Getty Images
PHOTO CREDIT: Dave King
Cashews are one of the most affordable nuts and are also quite delicious. Whether you have roasted or eaten raw, the zinc content per ounce of cashew nuts will exceed 1.5 mg, which is about 20% of women’s daily needs!
Cashew nuts are also rich in healthy unsaturated fats. According to a study published in The Journal of Nutrition, regular consumption of them may help lower blood pressure and increase HDL cholesterol levels.
⚡️Each 1 ounce serving: 157 calories, 12 grams of fat (2 grams saturated), 8.5 grams of carbohydrates, 1.5 grams of sugar, 3 mg of sodium, 1 g of fiber, 5 grams of protein
Women’s Health SAY
PHOTO CREDIT: Branded
⚡️Fashionable women must know! Watch the big and small things at once
Join friends now
【Extended Reading】
＞＞168 Intermittent fasting, the most popular fat burning and weight loss method for celebrities and nutritionists!
＊This article is reported by Women’sHealth Taiwan and may not be reproduced without authorization