Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale , and garlic contain zinc, as well as other vital vitamins and minerals? One cup of sliced raw mushrooms contains about 3 percent 0. Kale offers roughly the same amount 0. Adding these foods to your diet will give you an extra dose of zinc without adding many calories to your daily total.
Mushrooms have a mere 20 calories in 3 oz, plus an excellent amount of the B vitamin riboflavin , according to the USDA. In addition to zinc, kale offers vitamins A, K, B6 , and C, plus calcium , potassium , copper, and manganese — all for only 33 calories per cup, according to the Mayo Clinic.
Give this delicious mushroom risotto from Pinch of Yum a try! Legumes like chickpeas, lentils, and beans are also very good sources of zinc, she says. Add foods like hummus, edamame , and black beans to your meals for extra zinc and other health benefits.
Meanwhile, canned chickpeas pack 19 percent 2. Also for relatively few calories, legumes are a great low-fat, high-protein food packed with vitamins, minerals, and lots of dietary fiber , according to a study published in October in Clinical Diabetes.
Nuts and seeds are yet another great source of zinc that will also add some zing to your day. Toss an ounce of pumpkin seeds or pine nuts into a salad for a delightful crunch, plus roughly 20 percent 2.
Or try a handful of cashews, pecans, or peanuts technically a legume on top of low-fat or fat-free yogurt or oatmeal. For example, 1 oz of dry-roasted cashews offers 15 percent of the DV for zinc 1. These little guys offer zinc, too — nearly 12 percent of the DV in 1 oz 1. Whole grains offer a myriad of health benefits. Packed with fiber, vitamins, minerals, and — you guessed it — zinc, 1 cup of raw oats boasts about 27 percent 2. Another whole grain packed with zinc is quinoa , used in this quinoa chili recipe from Damn Delicious.
Breakfast cereals are fortified with a number of vitamins and minerals, including zinc. In general, 1 cup provides about 25 percent 2. While analyzing the nutrition label, take a look at added sugar, too. Zinc's immune benefits are so legit that it may lessen the duration and severity of the common cold, according to research published in Luckily, you don't need too much of the mineral.
Pregnant and breastfeeding women need more. When you're deficient in zinc, though, your immune system's defenses pay the price and you're more susceptible to illness, Gorin says. Vegetarians and vegans are also more likely to fall short on the mineral, since it's harder to absorb the zinc found in plant-based foods than that in animal sources. To reap the benefits, put the following foods—all good sources of zinc—on your plate often. An ounce contains not just 2.
Plus, some evidence suggests that eating a diet rich in pumpkin seeds could lower your risk of some cancers. Per 1-ounce serving: calories, Not only do oats contain soluble fiber, which has been linked to a lowered risk of heart disease , but half a cup also contains 1. Consider it yet another reason to love the classic breakfast staple.
Per ounce, oysters have the highest zinc concentration of any food. Three ounces of raw oysters contain 32 milligrams of zinc , more than four times the recommended daily intake for the average gal.
Another perk: That same amount of oysters also contains over percent of your daily needs for vitamin B12 , which is crucial for your nervous system, metabolism, and healthy blood cells. Per 3-ounce serving: 50 calories, 1 g fat 0 g saturated , 4. Although experts like the American Institute for Cancer Research recommend limiting red meat consumption to no more than a few times a week, lean beef can still be a healthy part of your diet.
Opt for 95 percent lean ground beef or lean cuts like sirloin with the fat trimmed, and you'll score 5. That's a little over 70 percent of the recommended daily value.
Per 4-ounce serving: calories, 5. Love hammering the meat out of whole boiled crabs? Or, do you prefer the ease and delicious seasoning of seared crab cakes? Either way, three ounces of cooked crab meat contains up to 7 milligrams of zinc , about 88 percent of what women need in a day.
While the exact amount of zinc you'll get varies from species to species, all crabs are great sources of the mineral. Per 3-ounce serving of Alaskan King crab: 82 calories, 1 g fat 0 g saturated , mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 15 g protein.
Examples of foods high in zinc include :. Without proper planning, vegan and vegetarian diets can result in deficiencies in nutrients such as vitamin B, iron, calcium , iodine, vitamin D , and zinc. Vegetable based zinc sources are not as bioavailable as animal based sources, which means that the body does not absorb zinc from vegetarian sources as effectively. This means that male vegans and vegetarians may need to eat about If a person chooses to supplement their diet with zinc, they may wish to avoid taking it at the same time as supplements of calcium , copper , folic acid , iron, and magnesium.
This is because these nutrients can affect how the body absorbs zinc. According to the NIH , most children and adults consume enough zinc. Older adults, however, may not get the recommended intake. Doctors do not have an easy blood test to determine if a person is zinc deficient. Conversely, a person can also experience zinc toxicity from excess zinc supplementation.
However, eating foods high in zinc — even in large amounts — does not usually cause symptoms. Meat based products are usually higher in bioavailable zinc. If a person does not eat meat, they may need to make an effort to increase their zinc intake through eating beans, seeds, and oats, among other zinc-containing foods. Although zinc deficiencies are rare in the United States, people should always speak to a doctor if they have concerns about their nutrient intake.
Vanilla extract adds depth of flavor to recipes and baked goods, and substitutes can replace it in a pinch.
0コメント