Zinc is an essential mineral, meaning your body does not produce it on its own, but needs it all the same. It is a necessary mineral for the functionality of more than 300 enzymes that play key roles in important bodily processes. Zinc helps to metabolize nutrients, maintain your immune system, and grow and repair body tissues.
On average, men need 11 mg of zinc per day and women need 9 mg of zinc per day. If they are breastfeeding, women need 12 mg of zinc per day. A zinc deficiency can lead to some unwanted health issues, such as, loss of appetite, growth retardation, impaired immune function, hair loss, delayed sexual maturation, diarrhea, impotence, skin and eye lesions, and hypogonadism in males.
Since the body is not capable of storing zinc and it cannot produce zinc on its own, it is important that you make sure that you are including zinc in your diet. Below, are some of the best zinc rich foods available.
Foods High in Zinc
Lamb
Lamb is one of the best sources of zinc you can ask for. It also contains iron which is another mineral that plays a big role in blood production. Zinc and iron actually work very well together.
Pumpkin Seeds
Pumpkin seeds are filled with zinc; a single cup has 6.6 mg which is 44% of your recommended daily intake. These seeds also help to reduce breast cancer in post-menopausal women.
Chickpeas
Chickpeas are a complex carbohydrate, meaning they have a lot of dietary fiber that your body digests slowly for energy. They have a high amount of iron and protein as well. This makes the chickpea one of the best non meat sources for zinc.
