Written By: Shaloo Tiwari | Published : March 3, 2017, 3:13 PM
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Zinc is a vital part of our diet and the recommended daily allowance(RDA) for zinc is 11 mg for males and 8 mg for females. You can have a combination of foods to give you the zinc your body needs. The tolerable upper intake level(UL) is 40 mg. Here's how you can achieve your portion of zinc under Rs.100
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Pumpkin seeds (7.64 mg per 100 gm): They are available for Rs. 295-300 for 250 gm. This can be a part of your combination.
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Wheat germ (14.1mg per 100 gms): Wheat germ is available for Rs 150 per 340 grams. This can give you a good portion of your daily zinc requirement.
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Lentils(3.3 mg per 100 gms): You can find them for around Rs. 300 per 450 gm. You should add this to your diet daily.
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Cashew( 5.78 mg per 100 gm): Cashews are available for Rs 250 per 200 gram. This can give you a good portion of zinc.
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Nutritional yeast(3.0 mg in two tbs): 127 grams nutritional yeast comes for Rs. 428. A part of your zinc requirement can be taken care by this.
