Considered as one of the micro-elements with macro properties, the body needs sufficient level of zinc to function properly. The prescribed intake of zinc per day is 11mg for men and 8mg for women (Source: RDA). It guards your body by improving the immunity and keeping your skin, hair and nails healthy. Dietitian and sports nutritionist Deepshikha Agarwal shares the list of foods which are a good source of zinc.
Wheat germ: An excellent source of proteins, wheat germ has a good amount of zinc too. In fact, it can meet the maximum daily requirement of zinc in your body. You can drink wheat germ water or add sprouts to your meals. ¼ cup = 4.7mg of zinc.
Spinach: There are endless reasons why spinach should be a part of your diet. It being a good source of zinc is an additional reason. Include spinach in your salads, soups, vegetables for your daily dose of zinc. 1 cup = 1.4mg of zinc.
Pumpkin seeds: Roasted pumpkin seeds are a healthy mid-day snack and come packed with a bundle of nutrients including zinc. Being rich in Vitamin E along with zinc, they boost the defence mechanism of the body. ¼ cup = 2.3mg of zinc.
Cashews: Nuts in all forms are good and must be snacked upon daily. They are a powerhouse of minerals like potassium, magnesium and zinc and help reduce risk of cancer. ¼ cup = 1.9mg of zinc.
Tofu: A healthy substitute for paneer, tofu is made from soy milk. It may take a while to adapt to its taste but adding it to your diet is going to work wonders for your health. ½ cup = 2mg of zinc.
Chickpea flour/besan: Besan forms a part of many Indian dishes. Add a cup to your roti dough or make muthias or steamed coriander besan rolls. Abstain from pakoras and other fried items as while besan may supply zinc to the body, you will end up gaining many calories too. 1 cup = 2.59mg of zinc.
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