8 Foods That are Rich in Zinc

Zinc is vital for overall growth. Though it is needed only in traces, lack of it can cause serious difficulties. It is needed for growth, wound healing, strengthening the immune system etc. It is also needed for preventing respiratory, ear and some other infections. A host of eye conditions like macular degeneration, night blindness, and cataract are also blamed on lack of zinc.

Children are more susceptible to a lack of zinc since they are at a growth phase. However, you can easily address the problem of zinc deficiency with regular food items. Let us go through some of the food items that can help your family, especially the children, to replenish the zinc level in the body.

# Lamb

Lamb is rich in food value. It does contain trace elements of zinc. 3ounces of it contain 6.7milligrams of zinc. It also contains riboflavin, niacin, vitamin B12, iron, phosphorus etc.

# Pumpkin Seeds

Pumpkin seeds contain zinc. 1 cup of it contains about 6.6 milligrams of zinc. It also has a beneficial effect on mental health.

# Grass-Fed Beef

Grass-fed beef contains omega-3 fatty acids as well as linoleic acid, a polyunsaturated fatty acid. 100 grams of it contain about 4.5 milligrams of zinc.

# Chickpeas

Chickpeas are a variety of legumes, and like all legumes it contains minerals including zinc. 1 cup of it contains about 2.5 milligrams of zinc. Chickpeas may also help with weight loss and improve digestion.

# Cocoa Powder

One ounce of Cocoa powder contains about 1.9 mg of zinc. It also contains class of antioxidants known as flavonoids which can fight tissue inflammation and reduce pain.

# Cashew nut

One ounce of Cashew nuts contains about 1.6 mg of zinc. It may also promote bone health and healthy brain function in your child.

# Yogurt

Yogurt is a probiotic food with a lot of beneficial properties. One cup of it contains about 1.4 milligrams of zinc. It may also support digestion and boost the immune system in your child.

# Mushrooms

One cup of mushroom contains about 1.4 mg of zinc. Apart from having trace amounts of zinc, it also has a number of nutritional benefits. It may boost immunity, reduce inflammation and improve brain function in your child.