Chickpeas, nuts and spinach: which foods are rich in zinc

Zinc is an essential trace mineral that supports a healthy immune system, good health, and energy.

This element plays a key role in the body’s fight against viruses, improving the condition of the skin, hair, and nails, and also helps speed up wound healing. Instead of relying on supplements, it’s worth looking into natural sources of zinc, recommends Real Simple.

Among the richest sources of zinc are oysters, which contain about 8.3 mg of zinc per serving, which is close to the daily requirement for men. Beef provides 3.8 mg per 100 g, and pork provides about 1.9 mg. Dairy products such as cheese and yogurt contain up to 1.5 mg of zinc and are also excellent sources of calcium and protein. One egg provides 0.6 mg of zinc and vitamin D — perfect for a morning meal.

Chickpeas contain 2.5 mg of zinc per cup, great for salads and hummus. Legumes, including beans, lentils, and peas, are also beneficial, providing 0.6 to 1.3 mg of zinc and plenty of fiber. Whole-grain cereals like oatmeal and buckwheat can provide up to 2.3 mg per serving, especially when combined with nuts or berries. Nuts and seeds, including pumpkin seeds, cashews, and almonds, provide 0.8 to 2.2 mg, a tasty and nutritious snack. Green vegetables like kale, broccoli, and spinach provide 0.3 to 0.5 mg, and tomatoes, with their lycopene, support heart and skin health.

Zinc boosts immunity, aids collagen production, supports metabolism, improves memory, and improves mood. Zinc deficiency can cause weak nails and brittle hair. The recommended daily allowance is 8 mg for women and 11 mg for men, and during pregnancy, it can reach 12 mg. It is important to remember that excess zinc (more than 40 mg) can cause adverse effects, such as nausea and impaired absorption of other trace elements.