Zinc is a mineral that is present in many foods, so it won’t be difficult for you to include it in your daily diet. In the following list you will find those foods rich in zinc that should not be missing from your diet:
Nuts, especially hazelnuts, cashews, peanuts and almonds, are a rich source of zinc. A daily handful of nuts will allow you to cover the daily needs of this mineral. Remember not to exceed their consumption, as it is well known that nuts have a high number of calories, so if you do not want to gain weight is key to consume them in moderation.
While it is true that this is not one of the preferred foods in kitchens, it is true that it is worth giving this food a chance, since there are many recipes that can be made with liver and the benefits are numerous. For every 100 grams of liver consumed you will be ingesting 7 mg of zinc.
Egg yolk is an important source of zinc, so don’t overlook it in your diet. But in addition to zinc, egg yolk will also provide you with a high amount of vitamins (A, E, D and K). Consuming 100 grams of egg will give you 4.93 mg of zinc.
Another food that brings more zinc to the body is cheese, in fact is able to provide a total of 4 mg. of zinc per 100 grams consumed. It is important to remember that this is a food that usually provides a high salt content, in addition to being hypercaloric, so it is essential to control its consumption.
Poultry meats, mainly lean chicken and turkey meats, are another of the most important sources of zinc that can be taken to our dishes. They are capable of providing 5 mg. of zinc per 100 grams of chicken or turkey consumed, and best of all they are meats that offer numerous culinary possibilities.