If we look at the nutrients that our body needs, you will see that zinc is one of the nutrients. This is not surprising considering how important zinc is to your body. This mineral is essential for a number of bodily functions, including keeping your thyroid, vision, and immune system functioning normally. It also helps your blood to clot and heal wounds in your body.

The reason zinc has such a pervasive effect on your body is because it’s a type of trace metal, according to the National Academy of Sciences. These metals or elements are essential for the proper functioning of enzymes in your body. And as the National Human Genome Research Institute explains, enzymes are often proteins that increase the rate of chemical reactions in your cells. In other words, if your zinc level is too low, it’s a bit like not using enough yeast when baking bread. Yes, the bread will rise again, but not as much as it should. Fortunately, your body only needs small amounts of zinc. Here are some foods to eat if you need more zinc.


Half a cup of legumes contains about 1.3 mg of zinc. But first, let’s explore some of the ways chickpeas can be beneficial for your health. Chickpeas are less likely to raise your blood sugar and insulin. This is because it takes longer for your body to break down blood sugar and insulin, making chickpeas a good diabetes-friendly choice. Speaking of digestion, the fiber in chickpeas can be helpful for someone who has trouble controlling their cholesterol and has an intestinal disorder. In addition, chickpeas have a huge impact on improving memory, bone health, mood, muscle control and overall mental health.


Cashews can be a good way to boost your zinc levels. An unroasted unsalted cashew can give you 15% of your recommended daily intake of zinc. However, that’s not the only food these tiny seeds bring to the table. Cashews are also an excellent source of copper and contain other important minerals such as magnesium, iron, selenium and phosphorus. Additionally, cashews contain vitamins such as E, K, and B6. Let’s not forget that cashew contains fiber that can help diabetic patients regulate their blood sugar. While there are a few potential benefits to including cashews in your diet alongside their zinc content, how cashews are prepared can make a difference to your health. Some manufacturers sometimes add salt and oil to cashews for distribution. Therefore, before purchasing a particular brand of cashew, be sure to look at its ingredients.

Red meat

One of the foods that we consume the most is red meat. It also helps digest iron from food. In addition to zinc, red meat contains quite a few nutrients, including Niacin, Biotin, vitamins B3, B6, as well as iron and selenium.


Did you know that almonds are from the same plant family as roses? Surprisingly, an almond is technically considered the seed of a fruit, even though we think of it as a type of nut. However, if you need more zinc in your diet, almonds would be a good snack. An almond contains about 0.9 grams of zinc. Along with other nutrients like zinc, copper, calcium and vitamin K found in almonds, it helps keep your bones strong and healthy. But that’s just the tip of the iceberg when it comes to the nutrients in almonds. Almonds are especially rich in potassium, iron, vitamin E, phosphorus and magnesium. Also, unsaturated fat actually helps manage blood cholesterol.


Oysters have more zinc per serving than any other food on the planet. According to many studies, one serving of oysters is said to contain 74 mg of zinc. Oysters are a top source of vitamins B12 and D, as well as several essential nutrients such as selenium, iron and copper. Besides containing nutrients, oysters are an excellent source of protein.

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