FOOD RICH IN ZINC

A BV sent a mail requesting that I do a post on foods rich in Zinc.

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 Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. The current daily value (DV) for Zinc is 15mg.
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Cereals
Fortified ready-to-eat cereals are an excellent source of zinc. Bran, multi-grain and whole grain cereals especially offer high doses of zinc.  Although cereals are a good source, they contain also often phytates, which binds with the zinc in cereals and inhibit absorption.  Keep this in mind and don’t count on your breakfast cereal being your only source of daily zinc. Also, don’t choose cereals with sugar levels high enough to negate the health benefits of eating zinc.



 

 Shellfish
Shellfish such as crab, lobster, clams and mussels are some of the most powerful natural sources of zinc a person can eat. Six oysters can provide as much as 76 milligrams of zinc at once, nearly seven times the recommended daily allowance. For many, shellfish is not always the easiest food to consume regularly. This might be a good thing. Too much zinc can result in impaired immunity and difficulties with the metabolizing other necessary minerals. Still, an occasional indulgence is a perfectly safe way to boost your zinc intake.
When you hear it said that your body needs vitamins and minerals, one of the most vital minerals is zinc. Zinc is easy to consume in red meats and poultry, but a little more difficult to come by in a vegetarian diet. Whatever source you get your zinc from, make sure you consume enough to keep your body functioning and your immune system strong.
 Others are:-

Nuts


Mushrooms


Beans and all kinds of Beans( Black eye peas, Kidney beans)

We can also eat Pumpkin leave and seed (Ugu), Parsley, Broccoli.
Seafood is very rich in Zinc (Ngolo, Isam) .
Oat meals.

Eat Healthy