Just like any other nutrient, Zinc is also important for good health. It plays an important role in the activity of over 300 enzymes in our body, which includes strengthening our immune system, cell division, cell growth, wound healing and synthesizing proteins and DNA. 

Even though it is such an essential nutrient necessary for the normal development of the body, a large number of people across the world are suffering from zinc deficiency. As per official data from WHO, about one-third of the world's population does not consume an adequate amount of zinc. One of the major reasons for widespread Zinc deficiency is that just like protein, our body cannot store this nutrient, so a person has to meet his/her zinc requirement regularly. 

As a matter of fact, Zinc is so important for your health, that 2 tablets of Zinc (50 mg) are prescribed to every patient of Covid-19 for his / her treatment. 

If Zinc is so important to survive this pandemic, why stay deficient in Zinc? 

Here are 10 zinc-rich foods that should be a part of your diet:

1. LEGUMES

If you are looking for plant-based foods containing a substantial amount of zinc, then include legumes in your diet. Legumes like chickpea, beans, and lentils are a good source of zinc. 100 gm of chickpeas contains 2 mg zinc & 100 gm of lentils contains 3 mg of zinc.

2. CASHEW NUTS

Cashews are the most popular and affordable nuts of all. They are packed with zinc, copper, Vitamin K, Vitamin A and folate. Eating them regularly also keeps your blood pressure in control. 28 gm of cashew contains 1.6 mg of zinc. 

3. MEAT

Animal-based foods are the best source of zinc and meat tops the chart. Red meat, in particular, is a great source of this nutrient. It is also packed with vitamin B 12, which is not found in plant-based food products. However, meat is also loaded with cholesterol and fat and consuming too much of it can be dangerous for your heart health. 

4. SHELLFISH 

Shellfish are low-calorie and rich in zinc. Oyster has the highest zinc content as compared to any other seafood. Other shellfish like crab, shrimp, lobster, mussel contains less zinc than oysters but are still good sources of the nutrients. 50 grams of Oysters contain 8.5 mg of zinc.

5. CHICKEN

Chicken is an excellent source of lean protein, which contributes to muscle growth and development. But many of us do not know that it is also rich in zinc content. Eating chicken regularly is good for your bones, heart health and immunity. 100 grams of chicken contains 3 mg of zinc.

6. OATS

Oats are the classic breakfast staple.Loaded with fiber, beta-glucan, Vitamin B6 and folates, oats regulate cholesterol levels and promote the growth of good bacteria in the gut. Another reason to add oats to your diet is its zinc content. Half a bowl of oats contains 1.3 mg of zinc.

7. MUSHROOMS

If you want to add zinc in your diet, without consuming too many calories, then include mushrooms in your diet. Mushrooms are low in calories and are packed with essential nutrients like Vitamin A, C, E, and iron. 200 gm of mushroom contains 1.3  mg of zinc.

8. PUMPKIN SEEDS

Pumpkin seeds are loaded with different kinds of nutrients including zinc. They are super versatile and can be added in your diet in different ways. 28 gm of pumpkin seeds contains 2.2 mg of zinc  

9. DAIRY

Milk and yogurt are not only rich sources of calcium but they also contain a considerable amount of zinc. They are good for your bones, teeth, and gut health. You can make smoothies or can have milk with oats. 250 ml of low-fat milk contains 1.02 mg of zinc & 250 ml of low-fat plain yogurt contains 2.38 mg of zinc.

10. DARK CHOCOLATE

If you are a sweet tooth then satisfy your sugar cravings with dark chocolate, which is also a source of zinc. The darker you chocolate is, the higher will be the zinc content. Dark chocolate also contains flavanol, which has some vascular benefits like managing blood pressure, improving blood flow, and boosting immunity. 100-gram bar of 70–85% dark chocolate contains 3.3 mg of zinc.