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Thursday, April 22, 2021

Include Top 10 Antioxidant-Rich Foods in Your Daily Diet

Include Top 10 Antioxidant-Rich Foods in Your Daily Diet

 

 

Introduction

 

Do you know, what are antioxidants? Which are antioxidant-rich foods? What are the benefits of antioxidants?

 

Top Antioxidant-rich Foods
antioxidant-rich foods

Ok! Don’t be confused.

Antioxidants are one of the most important nutrients with several health benefits.

They scavenge harmful free radicals, prevent oxidative damages, and reduce the risk of several metabolic disorders.

Antioxidants act as a secret weapon in our body and protect us from various diseases.

They protect us from heart diseases, prevent cancer, delay aging, improve brain functions, protect our eyes and skin from UV exposure.

We can get these nutrients through antioxidant-rich foods naturally, or through supplements. But natural foods are more preferable.

We can also add natural, and supplements both into our regular diet to get the massive health benefits or reserve the food from oxidation and deterioration.

These foods do not allow free radicals to spread within our system, decrease or stop oxidation, and protect our health.

Here, we are discussing the natural antioxidants foods which must be included in your daily diet.

Let’s increase wellness.

 

 

Top 10 Natural Antioxidant-rich Foods

 

Various types of antioxidants and their functions are present, such as enzymatic antioxidants, vitamins, and phytochemical antioxidants.

Antioxidants supplements can exert some adverse effects. A Higher concentration of supplements act as a pro-oxidant, increases oxidation, and promotes higher damages.

Antioxidants Foods
antioxidants foods


Here is the importance of natural antioxidant-rich foods. They have no side effects.

Excess supplementation loses selectivity between normal cells and cancer cells and can protect cancerous cells.

On the other hand, synthetic and isolated antioxidants may cause nausea, vomiting as well as headache.

So, the foods that contain natural antioxidants quite safe and recommended by health experts. These foods are:

 

i. Blueberries

The most common antioxidant-rich foods are blueberries. Belonging to the Rosaceae family, these fruits regarded as the king of natural antioxidants.

They contain the highest amounts of antioxidants among all fruits and veggies. So, add them to your daily diet, take one more step towards wellness.

Low calories and high antioxidant-rich blueberries are the most nutrient-dense fruits. They are rich in dietary fiber, vitamin C, K, manganese, water, etc.

They are also rich in carbs, protein, low fats, and some phytochemical antioxidants, such as anthocyanins, quercetin, and myricetin.

Most of the benefits of blueberry depend on anthocyanins.

Top Antioxidant-rich Foods
benefits of blueberry


The antioxidants present in blueberries reduce DNA damage and gene mutation. So, this fruit prevents cancer as well as delays aging.

They also prevent the oxidation of HDL (good cholesterol) to convert LDL (bad cholesterol), maintain healthy cholesterol levels, and prevent atherosclerosis, heart attack, and stroke.

Blueberries may lower blood pressure and prevent cardiovascular diseases.

The anthocyanins help to reduce blood sugar levels and exert anti-diabetic effects.

Blueberries help to maintain cognitive functions and improve memory.

Additionally, anti-adhesive compounds of blueberry prevent E. coli bacteria from binding to the bladder wall and help to fight urinary tract infections (UTIs).

 

ii. Strawberries

Another important antioxidant-rich food in the berry family is strawberry.

Strawberries are the most popular fruit among all of the barries. The strength of their numerous antioxidants remains underappreciated.

Belonging to the Rosaceae family, strawberries are a significant source of vitamin C.

Just a single cup carries 149% of the daily intake of vitamin C and builds a strong immune system.

benefits of strawberries
strawberry benefits


They also contain 91% water, carbs, low fat, fiber, potassium, manganese, and folate.

They also provide iron, copper, vitamin B6, E, K, phosphorus in a small amount. All these nutrients are responsible for the benefits of strawberries.

The anthocyanins found in strawberries help lower LDL (bad cholesterol) levels, promote HDL (good cholesterol) and prevent major cardiac issues.

Strawberries slow down glucose digestion, reduce glucose spikes in the blood, and lower blood sugar levels.

Studies show that strawberries help to prevent oxidative stress, DNA damage and reduce the risk of cancer. They inhibit the formation of tumor cells in animals with mouth cancer.

The fiber content of this fruit also prevents constipation and maintains regular bowel movement in the gut.

This fruit acts as an anti-inflammatory agent and may help to prevent arthritis.

 

iii. Raspberries

When we discuss natural antioxidant foods, we cannot complete the list without raspberry.

Belonging to the Rosaceae family, raspberries are a vital source of antioxidants. Just a half-cup of raspberry contains 27% of daily Vitamin C intake.

benefits of raspberry
raspberry benefits


On the other hand, low calorie, and high fiber-rich raspberries also provide vitamin K, E, B complex, manganese, iron, magnesium, phosphorus, potassium, and protein.

Vitamin C and other nutrients of this fruit boost our immune system while fighting off various diseases.

Vitamin C can even slow down the aging process, your skin will not wrinkle, acne as quickly.

Along with Vitamin C, raspberries also carry some powerful flavonoids, which are anthocyanins, tannins, etc.

Anthocyanins help lower oxidative stress, and inflammation in the body, eventually lowering the risk of heart diseases.

High fiber and phytonutrient tannin-rich raspberries lower sugar absorption in the body and decrease blood sugar levels.

As a terrific source of antioxidants, raspberries prevent the growth of cancer cells.

An in-vitro study from 2010 focused on a test tube carrying cancerous cells, 90% of the stomach, breast, and colon cancer cells were killed off by the antioxidants from raspberries.

According to some health experts, this fruit may also aid weight loss by filling the satiety.

So, keep in mind the health benefits, and put this antioxidant-rich food in your regular diet.

 

iv. Purple Cabbage

After berries, the most vital antioxidant-rich food is purple cabbage. Purple cabbage contains more than four times antioxidants as compared to normal cabbage.

Almost 85% of the recommended daily intake of Vitamin C is found in a single cup of purple cabbage.

Not only vitamin C but purple cabbage also rich in lots of vitamins, such as vitamin A, B6, K, thiamine, riboflavin, etc.

It contains important phytochemicals, such as anthocyanins, carotenoids, sulforaphane, etc.

benefits of purple cabbage
purple cabbage benefits


Additionally, this miracle veggie provides potassium, and small amounts of magnesium, iron, calcium, copper, dietary zinc, etc.

Anthocyanins of purple cabbage boost the conditions of cardiac health. This veggie may also reduce the chances of heart attack by up to 11-32%.

This higher anthocyanin-containing veggie also lowers blood pressure.

One of the important health benefits of purple cabbage is playing a potential role in the prevention of certain types of cancer.

On the other hand, this veggie improves our gut health by acting as a prebiotic food as well as prevents inflammation in the gut.

Due to the presence of calcium, manganese, zinc, vitamin K, purple cabbage may strengthen bones.

Antioxidants-rich purple cabbage exerts an anti-aging effect. So, keep this veggie in your daily diet, and enjoy its health benefits.

 

v. Spinach

When you hear the word “spinach”, you probably get flashbacks of your mom shouting at you to finish it off your dinner plate.

But if you know the health benefits of this antioxidant-rich food, then you will realize that she did it right. Spinach is a treasure of antioxidants!

Spinach contains vitamin C, K, A, folic acid, iron, calcium, insoluble fiber, and various antioxidants, such as lutein, zeaxanthin, quercetin, etc.

In the health world, spinach benefits are very popular and well researched.

health benefits of spinach
spinach benefits


This dark green vegetable fights against free radicals and prevents oxidative damage.

The antioxidant zeaxanthin repairs eyesight from free radical damages, and UV exposure.

They work to defend the eyes from cataracts, macular degeneration, and stopping you from going blind.

Eating spinach regularly can also reduce the risk of cancer, specifically breast and prostate.

In a study from 2010, consumption of spinach lowers the growth of tumor cells.

The nitrate content of spinach helps to maintain blood pressure levels and decreases the risk of various heart diseases.

 

vi. Kale

Among the various antioxidant-rich foods, one of the most nutrient-dense is kale.

Red Russian kale has 2 times more amount of nutrients than the normal green type.

A single cup of kale carries 134%of daily required Vitamin-C. It has so much antioxidant property that you’ve never even heard of.

Kale contains antioxidants quercetin, and kaempferol, which are extremely potent.

benefits of kale
kale health benefits


On the other hand, this leafy vegetable rich in vitamin A, K, C, B6, magnesium, calcium, copper, potassium, and more. It is a vital source of vitamin C.

The health benefits of kale are well documented.

Leafy kale lowers cholesterol levels and reduces the risk of heart diseases. The potassium content of kale lowers blood pressure also.

The antioxidants present in kale, reduce inflammation, and the risk of certain types of cancer.

The high amounts of the β-carotene present in kale converts into vitamin A and exerts various benefits related to this vitamin activity.

On the other hand, antioxidants lutein, and zeaxanthin protect our eyes from environmental exposure, prevent cataracts as well as macular degeneration.   

 

vii. Artichoke

We are going to know another not-so-fun food. Artichoke is not familiar as berries, or cabbage to us, but it is another important antioxidant-rich food.

It maybe funny in look, but these green veggies actually play a vital role in our better health.

Artichokes were used in ancient times as a cure for jaundice. Its liquid extract has also been documented to assist cell regeneration in the liver.

This veggie contains various antioxidants such as quercetin, gallic acid, rutin, etc. which are responsible for anticancer effects.

benefits of artichoke
artichoke benefits


It is also containing dietary fiber, vitamin C, K, B6, potassium, calcium, magnesium, dietary zinc, iron, folate, etc.

The extract also has a positive effect on maintaining cholesterol levels. It reduces LDL (bad cholesterol) and may boost HDL (good cholesterol).

This vegetable extract also lowers blood pressure. According to a study, daily consumption of artichoke extract for 12 weeks, reduces diastolic BP 2.75 mmHg, and systolic BP 2.85 mmHg.

It acts as a prebiotic food, maintains healthy gut microbiota and improves digestion. It may ease irritable bowel syndrome (IBS).

The antioxidants of artichoke have been shown to reduce inflammation, lower the risk of diabetes.

 

viii. Walnut

When we discussing antioxidant-rich foods, must be mentioned walnuts.

Walnuts have the highest amounts of antioxidants than other common nuts. These are ellagic acid, catechin, γ-tocopherol (an isomer of vitamin E), etc.

Besides the antioxidants, walnuts also rich in omega-3 fatty acids, dietary fiber, melatonin, and polyphenols.

Antioxidants of walnuts essentially go to war against the free radicals in the body and may prevent cancer.

Ellagic acid reduces the risk of certain types of cancer, such as prostate, and breast cancer.

The benefits of walnuts are quite popular. It reduces oxidative damage and acts as an anti-inflammatory food.

benefits of walnuts
walnut benefits


This dry fruit can control some inflammatory diseases, such as heart diseases, Alzheimer’s, arthritis, etc.

The omega-3 fatty acids, α-linolenic acid (ALA), γ-tocopherol (an isomer of vitamin E), and other antioxidants help to enhance cognitive behavior, improve memory, and reduce mental stress.

On the other hand, walnut contains catechin and melatonin that help to maintain a healthy sleep cycle.

Due to the presence of fiber, walnuts act as a prebiotic food, which supports gut microbiota, and maintains a healthy digestive system.

Vitamin E fights against free radicals and prevents cell damage in the skin. They delay aging.

However, walnuts are calorie-dense food, but according to health experts, this nut helps to control our hunger and plays a vital role in weight management.

If you keep walnuts in the diet, then eat them raw and uncooked.

 

ix. Dark Chocolate

If you are bored know about fruits and veggies, let’s talk about healthy desserts. Another most popular antioxidant-rich food is dark chocolate.

While some prefer milk chocolate, dark chocolate is healthier than milk chocolates. Dark chocolate has greater antioxidants value than some fruits.

Dark chocolate rich in antioxidant cocoa, other flavanols with fiber, potassium, magnesium, zinc, copper, manganese, phosphorus, etc.

benefits of dark chocolate
dark chocolate benefits


The flavanols stimulate the endothelial lining of arteries to produce NOs (Nitric Oxides), improve blood flow as well as control blood pressure.

Antioxidants in dark chocolate increase good cholesterol (HDL) and prevent the oxidation of bad cholesterol (LDL) by free radicals.

So, this antioxidant-rich food lowers the risk of cardiovascular diseases. 

Dark chocolates promote dopamine secretion in the brain that enhances our mode and relives from mental stress. Cocoa also improves cognitive functions, even in elderly people.

The bioactive compounds of dark chocolate are great for skin health. It protects against UV exposure and sun damage.

So, the next time you have the choice between milk chocolate and dark, hopefully, this list will serve as a good enough reference.

 

x. Red Wine

Now the time for a beverage. Another important antioxidant-rich food is red wine. Don’t be shocked to hear the name of Red wine in this list, it is a significant source of antioxidants.

If you want to access the health benefits of this alcoholic beverage, do not consume gallons of it.

In serving sizes of 100-120 ml/day and 2-3 days in a week, red wine exerts various health benefits. It is made from whole grapes, and the alcohol content is 12-15%.

It contains several antioxidants, such as resveratrol, anthocyanins, catechins, etc.

Anthocyanins reduce oxidative damages and cardio-friendly, antidiabetic, anticancer in nature.

health benefits of red wine
red wine benefits


Resveratrol also exerts heart-protecting effects and may control blood pressure.

So, this alcoholic beverage lowers the risk of heart attack, stroke, and early death.

Regular or dealcoholized red wine consumption for 4 weeks may reduce insulin resistance and maintain blood sugar.

This antioxidant-rich food plays a vital role in cognitive health. It reduces the risk of dementia as well as Alzheimer’s disease.

On the other hand, red wine has anti-depressant and sleep-inducing properties.

But keep in mind, excess red wine consumption can be harmful*, it can cause addiction, liver cirrhosis, weight gain, increased heart diseases, and early death.

 

*Don’t be alcoholic. Alcohol causes death.

 

 

Now, The Conclusion

These are the top 10 antioxidant-rich foods, some of them are fruits, some are veggies, dessert, and beverages.

In our busy daily life, an unhealthy diet with environmental pollutions generates Harmful free radicals in the body.

These free radicals promote oxidative damages and cause various diseases.

Antioxidants are the secret weapon of our body against free radicals and protect our health.

So, adequate amounts of antioxidants must present in our daily diet.

Besides, the consumption of antioxidants foods, it is also important to avoid fast foods, sugary, and fizzy drinks, smoking cigarettes, and consuming alcohol.

Always stick with green veggies, fruits, and a healthy lifestyle.

 

Thank You.

We will wait for your valuable feedback.

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Monday, April 19, 2021

Top 11 Zinc-rich Foods For Our Better Health

Top 11 Zinc-rich Foods For Our Better Health

 

Introduction

 

Do you know the importance of zinc-rich foods in your daily diet? What are the benefits of dietary zinc? What are the dietary zinc sources? What happens if your diet contains lacks this mineral?

Zinc-rich Foods
zinc-rich foods


Yes! Today we discuss all the vital facts about zinc and its dietary sources.  

 

Zinc is an essential mineral and plays several important roles in the body. It is essential because our body does not produce, and must be obtained through foods or sometimes supplements.

Our body needs a small amount of zinc, but its role in overall growth and well-being is enormous.

It is the second most abundant trace mineral after iron.

Generally, the blood contains 0.7mg/100ml and serum contains 0.1mg/100ml zinc. It is slightly higher in the pancreas, teeth, and bones.

In the body, zinc mostly present in the combination with other constituents, such as enzymes.

The daily requirement of dietary zinc is 8-10 mg for women and 10-15 mg for men.

 

 

Functions of Dietary Zinc

 

The functions of dietary zinc in the growth and overall health are well documented.

It helps in the proper functioning of almost 300 types of enzymes (metalloenzyme) in the body, which acts on our metabolism, nerve functioning, digestion, etc.

For the development of the immune system, protecting from diseases, and infections, zinc-rich foods are quite important.

It transports vitamin-A to the retina and maintains eye health as well as plays a fundamental role in DNA and protein synthesis.

For a successful pregnancy, and maintaining male fertility, this trace mineral too important.

 

 

Important Health Benefits of Zinc

 

As an essential mineral, zinc provides several health benefits.

Dietary zinc is too important to develop and boosting immunity. It activates T-lymphocytes (T-cell) and maintains proper immune responses.

Cancer prevention is another benefit of zinc. This mineral acts as an antioxidant, reduces oxidative damage, and decreases the risk of cancer.

So, adequate amounts of zinc-rich foods or supplements are very effective during chemotherapy.

On the other hand, Study shows that it may important to regulating a proper heartbeat, fight against arrhythmia, and reduces the risk of heart failure.

Dietary zinc also plays an important role in wound healing. It promotes collagen synthesis around the wound as well as boosts immune response.

In our body, zinc transports vitamin A to the retina and prevents age-related macular degeneration.

It is very effective in mental health and acts as an anti-depressant. It promotes the brain-derived neurotrophic factor and can reduce anxiety as well as irritability.

According to the study, the administration of zinc supplements results in reduce the number of stool output and decrease the risk of persistent diarrhea.

So, to prevent diarrhea, other various diseases, infections, and boosting our immunity during the COVID-19 pandemic, foods rich in zinc must be present in our diet.

 

 

Zinc-rich Foods in the Diet

 

It is an essential trace mineral, so we have to depend on dietary zinc sources to fulfill the daily requirements.

The food sources may be plants or animals. These are the top 11 foods, which contain significant amounts of trace minerals.

 

i. Whole Grains

Whole grains are one of the important zinc-rich foods.

Whole grains such as brown rice, oats, wheat, quinoa, etc. are a great source of zinc.

Zinc-rich Foods
whole grains & dietary zinc


They are considered vital sources of other nutrients, like dietary fiber, magnesium, iron, vitamin B, phosphorus, selenium as well as zinc.

Additionally, reduces the risk of obesity, and the fiber content also effective to maintain blood sugar levels. They strengthen our immune system.

Oats contain a potent soluble fiber called β-glucan which regulates blood cholesterol levels and improves blood sugar.

On the other hand, oats maintain the growth of accurate gut-friendly micro-organisms. That means it acts as a prebiotic food.

The fiber content of quinoa is two times more than other grain, most effective to fill satiety and healthy option for weight management.

So, zinc-rich whole grains have been linked to a longer life along with numerous health benefits. 

 

ii. Dairy Products

Dairy products are the most important zinc-rich foods.

Milk, swiss cheese and yogurt are the notable sources of high concentrations of bioavailable zinc.

It means, most of the zinc content in these foods is easily absorbed by our body.

Zinc-rich Foods
Dairy & Zinc Diet


The standard serving size of full-fat milk (1 cup, or 250 ml) contains almost 9% dietary zinc of the daily value, which is almost 1.02 mg.

On the other hand, 250 ml of yogurt also provides 20-22% and 100 gm of cheese contains 28% zinc of the daily value.

Besides the zinc content, dairy products also provide vitamin D, calcium, protein, etc. All are important for bone health.

Additionally, yogurt is a probiotic food, which promotes gut health, improves digestion reduces belly fat and keeps our heart healthy.

So, you can put milk in your dinner, yogurt with few berries in your lunch or evening snack, and swiss cheese for your sandwich. 

 

iii. Edible Seeds

Edible seeds are the healthy option in your zinc-rich diet. They can increase zinc intake in the body.

Among various seeds, the most effective are pumpkin, hemp, and flax seeds.

According to the USDA, 28 gm of pumpkin seeds* contain almost 20% (2-2.20 mg) zinc of the daily value.

Zinc-rich Foods
seeds as zinc-rich foods


On the other hand, 30 gm of hemp seeds contain 30-40% of the daily value. Some other seeds that contain adequate zinc are sesame, squash, etc.

With other zinc-rich foods, these seeds have a significant role in our health.

They maintain blood pressure, reduces cholesterol levels, and promote a healthy heart.

Not only zinc, but these seeds also rich in healthy unsaturated fats (omega-3), dietary fiber, other minerals, vitamins, and make our diet healthy.

 

*Pumpkin seeds contain phytoestrogens, which produce estrogenic effects. According to the study, in post-menopausal women, 2 gm of pumpkin seed oil per day, for 12 weeks can reduce blood pressure and menopausal symptoms. 

But due to excess consumption of pumpkin seeds may increase blood cholesterol levels after menopause.

 

iv. Nuts

Another important zinc-rich food is nuts. The common nuts are peanut, almonds, pine nuts, cashew, etc.

Almonds, cashew, peanuts boost zinc intake in the body. They also contain dietary fiber, minerals, vitamins, healthy fats.

Zinc-rich Foods
nuts are vital sources of zinc


They are also quick and convenient snacks on the daily diet.

Every 28 gm (standard serving) of peanuts and cashew provide zinc by 16% and 15% of the daily value respectively.

Nuts have been linked to living longer and reducing the risk of cardiac issues, diabetes, and cancer.

They are important sources of antioxidants. So, if you have a weight loss goal or a goal of better health, try to incorporate nuts in regular meals.

 

v. Legumes

Without legumes, this list cannot be completed.

Legumes, such as chickpeas, beans, and lentils are the significant sources of zinc.

Legumes are the vital zinc-rich foods for vegetarians and the only zinc sources on the vegan diet.

Every 100 gm of canned chickpeas provides almost 19% of the daily value. On the other hand, 100 gm of lentils contains around 11-12% zinc.

Zinc-rich Foods
Legumes & Zinc


Legumes* are very popular for relatively few calories, low fat, high protein, and fiber content.

The mineral bioavailability increases when these source foods are on heating, fermenting, or sprouting.

In the case of zinc-rich beans, lima, and kidney beans are very popular. Lima beans contain folate, vitamin B6, fiber, and protein. They protect from cancer in the digestive tract.

Kidney beans reduce the concentration of C-reactive protein which responsible for inflammatory diseases. They also help to maintain blood sugar levels.

 

*Legumes contain some anti-nutrients, called phytates. These compounds reduce the absorption of zinc in the body. Due to these phytates, legumes are less convenient sources of zinc than animal sources.


vi. Garlic

Garlic is a popular food component of the Mediterranean diet and an important member of the zinc-rich foods list.

Zinc-rich Foods
garlic & Dietary zinc


It contains an organosulfur compound Allicin, which acts as an antioxidant. It can combat free radicals, and assist to prevent cognitive decline.

It exhibits strong cardio-protective effects also, and reduces blood pressure, bad cholesterol (LDL) as well as protects our heart from atherosclerosis, stroke, etc.

Garlic has anti-inflammatory effects. It can also help to detoxify heavy metals in our bodies.

 

vii. Mushrooms and Veggies

Other important zinc-rich foods are mushrooms and veggies.

Mushrooms are the rarest set of germaniums of edible fungi and a significant source of nutrients. Mushrooms allow our body to use more oxygen efficiently.

Zinc-rich Foods
mushrooms & veggies


According to the USDA, raw mushrooms contain almost 3% daily value of zinc and very few calories.

The serving size 85 gm of mushrooms rich in only 28 calories. On the other hand, they provide high protein and vital minerals.

Vegetables like spinach, broccoli, kale are containing dietary zinc.

In addition to zinc, these veggies also provide calcium, potassium, copper, vitamin A, K, B6, C, and very low calories.

 

viii. Eggs

When we talk about zinc-rich foods from animal sources, then the egg comes first on the list.

Egg contains a moderate amount of zinc. 1 normal size egg rich in almost 4-5% of the daily value.

Zinc-rich Foods
eggs & dietary zinc


On the other hand, it contains low calorie, high protein, healthy unsaturated fats (such as omega-3 fatty acids), selenium, and vitamin-B.

High thermogenic food eggs increase the body’s metabolism, reduces excess body fats, and control obesity.

It is a significant source of choline also.

But one thing to keep in mind, boiled, or poached eggs provide all these health benefits properly. In the case of omelets, maximum benefits are lost.

 

ix. Seafood

Seafood is an edible marine life; it is either animal sources or plant sources.

Since we are talking about zinc-rich foods, the seafood that is included in this list is shellfish, such as oysters, crabs, lobsters, etc.

Zinc-rich Foods
zinc & shellfish


According to the USDA, an oyster is a zinc powerhouse on the daily diet.

Every 85 gm (standard serving) of oyster provides almost 5.5 mg zinc, which is 50% of the recommended daily value.

Oyster also contains low calorie, selenium, vitamin-B12, etc.

On the other hand, crabs, and lobsters are significant sources of dietary zinc.

85 gm cooked king crabs contain 6.5 mg zinc, which is 59% of the daily value.

85 gm steamed or boiled lobsters provide almost 4.7 mg zinc, 43% of the daily value.

With other zinc-rich foods, all the seafood may an important part of any heart-healthy diet plan.

 

x. Meat

Meat is an excellent source of dietary zinc.

Red meat, such as goat, lamb, pork, and beef provides almost 44-45% of the daily value. Every 100 gm of red meat contains 4.6-4.8 mg of dietary zinc.

Besides zinc, this amount also provides 20 gm protein, 10 gm fat, 176 calories, vitamin B, iron, and many more nutrients.

Chicken can beat maximum meals with regards to the protein content as well as dietary zinc.

According to the USDA, 200 gm chicken provides 2.13 mg of zinc, which is 19% of the daily value.

Zinc-rich Foods
meat is an excellent source of zinc


It also contains vitamin B6, B3, iron, selenium, and any other essential nutrients that are regarded to fight cancer.

 Another zinc-rich food is turkey meat. It is also wealthy in protein.

Every 85 gm of turkey meat provides 1.8 mg dietary zinc. Turkey can also help decrease the risk of several varieties of cancer.

The protein content also can preserve insulin levels stable after meals.

So, the meat on the diet must be fresh because processed meat increases the risk of heart diseases, cancers, obesity, indigestion, and other health issues.

 

xi. Dark Chocolate

Yes! It is a sweet surprise. Dark chocolate is a yummy food content in the zinc-rich foods list.

The main ingredient of dark chocolate is cacao. According to the USDA, every 28 gm of dark chocolate with 65-69% cacao, rich in 7% (0.75 mg) of the daily value of dietary zinc.

Zinc-rich Foods


This amount of dark chocolate with 70-85% cacao, also rich in 8% (0.90 mg) of the daily value.

The antioxidants of dark chocolate lower blood pressure, improve blood flow, and can prevent the risk of cancer.

 

 

Now, The Conclusion

 

Dietary zinc is an essential mineral for our better health. So, consuming enough zinc-rich Food is very important.

These foods are just tasty and easy to incorporate into the daily diet.

In a busy daily life, sometimes it is not possible to keep all these foods in our diet. But we can get the daily value from the zinc supplements.

As we know, supplementation may produce some side effects. So, you can take zinc supplements under the supervision of a physician or dietician.

Self-medication strictly prohibited.


 

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