Zinc rich foods are those high in the mineral. Food groups high in zinc consist of poultry, beef, seafood, soybeans, eggs, kidney beans, mushrooms, dairy products, and spinach. The DV for foods high in Zinc are 11 mg per serving. Does spinach contain enough zinc to increase your dietary intake? The average (or even more accurately the arithmetic mean) level of zinc contained in 100 grams of spinach, based on this list of the top 10 foods listed above of which spinach is not included, is not much higher than the DV for a serving of peas.
Zinc Rich In Antioxidants
When looking at the nutritional content of vegetables it is also important to remember that different foods high in Zinc have different antioxidant properties. Thus cooking methods can affect the bioavailability of nutrients. Steaming vegetables is a great way to release the nutrients. Avoiding salt is also a great way to increase the bioavailability of Zinc. There are many delicious dishes that are easy to make that are also good for our health. Vegetables are a great source of many vitamins and minerals.
Vegetables High In Zinc
Many of the world’s vegetarians follow a very strict diet. But there is no reason why non-vegetarians should not eat a wide variety of healthy vegetables. Non-vegetarians can still eat a wide variety of low-Zion foods high in zinc-rich foods. So eat lots of dark leafy greens, fresh vegetables, plenty of whole grains, and plenty of healthy fats. To learn more about a great source of nutrition for vegetarians check out my website.
Many of the world’s cultures consume foods high in Zinc. In Asia it is common to eat foods high in zinc. The most commonly consumed foods are beans, nuts, seeds, and vegetables. In the US and Europe it is common to consume foods high in zinc.
Some good food choices to include in your diet include organic pumpkin seeds, organic peanuts, organic spinach, walnuts, flax seed, green tea, eggs, garlic, and artichokes. You should be able to find at least one to two grams of zinc in a serving of each of these foods. Be careful about the fat content in any of these products. Organic foods are often high in fat. Try to choose products that have a low to medium fat content.
Many of the world’s vegetarians do not get enough zinc rich foods. For them it would be wise to include more zinc rich foods in their diets. The best choices would be nuts, legumes, vegetables, whole grains, and fresh fruits.
Fruits Are a Good Source Of Zinc
Some good foods to avoid would be citrus fruits, tomatoes, cantaloupe juice, and bananas. A lot of baked goods are also made with flour that has a fairly high level of Zinc. Since some vegetables contain phytates they can inhibit the absorption of zinc. The absorption of this mineral is usually lower when vegetables are cooked. That is why it is important for vegetarians to include plenty of green vegetables in their diets.
Spinach is a wonderful food with many nutritional benefits. When eaten in its most simple form spinach is very healthy. It is high in several kinds of antioxidants, including flavonoids and proanthocyanidins. Spinach is also rich in minerals such as iron, calcium, magnesium, phosphorus, potassium, calcium, and niacin. It can also provide a wide range of other vitamins and minerals.
Two other types of vegetables high in Zinc that I like are lima beans and green peas. Lima beans are very flavorful and have a unique flavor. Many people report that after eating lima beans they feel full for a longer period of time. They also have a much smaller amount of calories than green peas. This is due to the fiber content of lima beans.
Green peas are another great source of zinc rich foods. However they do have a reputation for being very high in fat. Many people who try to lose weight substitute green peas for white rice. While it may help you lose weight the changes you will see in your cholesterol levels will not help you with your hair loss. You will probably end up having to add in more healthy foods to eat instead of rice or pasta.
Finally there are some really great choices of seafood that are also very good sources of Zinc. When you eat fish you will find that not only does it contain a good amount of Zinc, but it is also a good source of omega – 3 fatty acids as well. One of the best ways to get plenty of those Omega – 3 fatty acids is by eating the fish that contain them such as mackerel, herring, trout, cod, salmon and sardines. Just remember that a healthy immune system can be achieved by eating lots of fresh seafood, but you must make sure that the fish do not contain high amounts of fat and salt.