Top 10 Zinc-Rich Foods For Vegetarians – In today’s time, it is very important to increase the immunity of your body and keep it healthy. As you all may know that Vitamin C helps a lot in enhancing disease resistance and keeping the body healthy, but this alone is not enough for this.
Zinc or zinc also helps in increasing the immunity of your body. For this, it is very important for you to take food containing foods. That’s why in this article, we are going to give information about the top 10 zinc-rich foods for vegetarian people.
How much zinc is necessary to consume daily?
Only a small amount of zinc is required to maintain better health and increase immunity in the body. According to the National Institutes of Health (NIH), it is necessary to consume 8 mg of zinc per day for women and 11 mg of zinc per day for men. Apart from this, it is necessary to consume 11 mg of zinc daily for pregnant women and 12 mg of zinc for lactating women.
Top 10 Zinc-Rich Foods For Vegetarians
For your information, let us know that the person who consumes meat and fish gets more amount of zinc, whereas for vegetarian people, the source of zinc is very less. But here we are going to give you information about the top 10 zinc-rich foods for vegetarian people, in which good sources of zinc are available.
If you are a vegetarian, lentils are considered the best source of zinc. Fat and calories are also low in lentils and essential nutrients like protein and fiber are found in it. For your information, tell us that 4.7 milligrams of zinc is found in one cup of lentils. That is why use different types of pulses in your regular diet.
2. Pumpkin Seeds
Many people remove vegetables from pumpkin seeds and make vegetables only when they should not, because 2.2 milligrams of zinc is found in a handful of pumpkin seeds. Apart from this, 8.5 mg of protein is also present in it. For your information, let us know that the risk of cancer is less in those who consume pumpkin.
3. Melon Seeds
Many people throw watermelon seeds before eating them, whereas this should not be done because sufficient nutritional elements are found in watermelon seeds. About 4 mg of zinc is present in a handful of watermelon seeds. That is why you can include watermelon with seeds in your diet.
Many of you must have consumed beans. For your information, let us know that a sufficient amount of zinc is found in kidney beans and black beans. 2 milligrams in one cup of ripened black beans and 0.9 milligrams of zinc is found in half-cooked kidney beans. Apart from this, fiber, protein, iron, phosphorus and calcium are also found in high amounts in beans which help in making your body perfection healthy.
5. Cannabis Seeds
Zinc is found in good quantity in hemp seeds. According to the information received, 3 mg of zinc is found in about 3 teaspoons of hemp seeds. Apart from this, it also contains the amino acid arginine which helps in reducing the problem of heart disease.
Many people in India are fond of eating chickpeas. Ripe chickpeas contain 2.5 milligrams of zinc. Apart from this, fiber and protein are also found in high amounts in it.
Cashew is one of the best sources of zinc. You can also eat cashew nuts raw or roasted. Both in this case you will get 1.5 mg of zinc. Apart from this, Vitamin A, Vitamin K are also present in it. Consuming cashew nuts reduces the risk of heart diseases.
Oatmeal contains fiber folate, vitamin B6 and beta-gluten. Half a cup of oatmeal contains 1.3 milligrams of zinc. For your information, let us know that oatmeal also controls cholesterol level and helps in making your heart healthy.
9. Dark Chocolate
Many of you would like to eat chocolate. For your information, tell that 3.3 mg of zinc is found in dark chocolate. But dark chocolate is high in calories and it also contains sugar, so do not consume it in large amounts to take zinc.
Yogurt is also considered a good source of zinc. About 1.5 mg of zinc is found in one cup of yogurt. Consuming curd also increases immunity and at the same time strengthens digestive power.