Women eat pumpkin seeds, oats, chickpeas, oysters, and red meat to increase the body’s supply of zinc minerals and prevent deficiency.
Zinc participates in many important functions in the body. This mineral contributes to the development of cells responsible for protecting the body against toxins or foreign agents, enhancing immunity. It also helps with cell growth, which is essential for healing damaged tissues, and protein synthesis.
According to the US National Institutes of Health (NIH), adult women need 8 mg of zinc per day, and pregnancy and breastfeeding require more. The body cannot produce this essential trace mineral. Women should eat foods rich in zinc to ensure the body is not deficient.
Pumpkin seeds
Pumpkin seeds fortified with plant-based zinc are both versatile and easy to eat. A 28 g serving of pumpkin seeds contains 2.2 mg of zinc (28% of the recommended daily zinc intake – DV for women) and 8.5 g of plant protein. Roasted pumpkin seeds can be made as snacks or added to salads and yogurt to increase the amount of zinc in the body.
Oat
Oats not only contain soluble fiber, which helps reduce the risk of heart disease, but are also rich in zinc. Half a cup of oats has 1.3 mg of zinc, which is 16% of a woman’s DV. Eating oats with yogurt is a way to increase protein and calcium for strong bones.
Oysters
Zinc is abundant in shellfish. The body receives 32 mg of zinc when eating 85 g of raw oysters, 4 times the recommended daily amount of zinc for women. This serving also provides more than 100% DV of vitamin B12, a nutrient that supports the nervous system, metabolism and healthy blood cells.
Red meat
Red meats such as pork, beef, and lamb are rich in zinc. To avoid consuming too much saturated fat, women should avoid eating more than three servings per week, equivalent to 350-500g cooked weight. Prioritize lean meat, cut off all fat.
Chickpeas
Chickpeas and beans are healthy plant food options if you want to increase your zinc intake without meat. One cup of cooked or canned chickpeas is high in fiber and protein, and 2.5 mg of zinc (31% DV of zinc for women).
Adding chickpeas to meals also helps keep blood sugar levels stable, prevents energy loss, and supports weight loss.
Nuts
A serving of 28.35 g of cashews accounts for 20.5% of the DV of zinc. Cashews, along with other nuts like pine nuts, almonds and sesame, also contain fiber, healthy fats, vitamins and minerals. They bring many health benefits such as reducing blood pressure and cholesterol. Nuts can make salads, soups, and yogurt all healthy.
Black beans
One cup of cooked black beans provides the body with 2 mg of zinc, equivalent to 25% of daily needs. These beans are also high in iron, phosphorus, calcium and magnesium, which support overall health, especially important for bone health.