Healthy eating is based on having a balanced and nutritious diet.A healthy diet is based on having a balanced and nutritious diet, composed of proteins, good fats, vegetables, legumes and lots of fruits.
Foods that represent a source of nutrients, vitamins and natural minerals, which contribute to keep our body free of diseases, enhancing its regular functioning. Nutrients that can also be obtained with synthetic vitamins, but that with the consumption of these healthy foods, can increase their benefits for the body.
Many people tend to underestimate the importance of eating healthy, but above all, they prefer to ignore the damage that processed foods have on the body. When the great part of arterial, coronary, stomach, digestive and renal diseases and complications are due to an exacerbated consumption of ‘junk food’ instead of having a nutritious and natural diet.
- You may be interested in: “10 foods rich in iron ideal to fight anemia”.
Why is it important to consume zinc?
Zinc is one of the most important trace minerals in the body, as it is present in the body’s cells and therefore has a direct positive effect on the natural strengthening of the immune system. Thus, the body can be protected from viral diseases, the body can be protected from viral diseases or better treat any kind of health complication..
In addition, it contributes to the healing of wounds, the controlled and proper reproduction of cells, the acceleration of metabolism, the ideal processing of carbohydrates, the effect of insulin and the comprehensive development of the senses. Therefore, we can say that it is an ideal mineral for daily functioning.
With this in mind, in this article we will show you the best foods that are rich and natural sources of zinc for you to include in your daily diet..
Best foods rich in zinc
Now that you know the importance of consuming zinc on a daily basis, you can take advantage of adding any of the following foods to your shopping.
Pork is an excellent option to consume several times a week, not only because it is a great source of zinc, but also because its meat is lean and has no trans fats. That is, they do not contribute to elevated triglyceride levels or develop coronary problems due to fat blockages in the blood.
Beef in general is one of the greatest sources of zinc you can consume. But when you buy it, make sure with your supplier that it is completely lean and natural. Without any preservatives or chemical additives. Beef has many vitamins and minerals ideal for maintaining good blood circulation and gaining muscle mass.
Although all beef is ideal to consume zinc, liver has a higher concentration of this mineral. For this reason it is highly recommended for people with dietary problems and blood deficiencies, such as anemia. It also has vitamins A and C, so it is good to include it in your diet at least once a week.
4. Dark chocolate
Who would not love to have chocolate in their daily diet? Well, we will tell you that it is possible and very healthy for your body, but make sure it is dark chocolate because it has a higher concentration of vitamins and minerals such as zinc. Which helps to have a better blood circulation and release tension from the body.
Cereals contain vitamins and minerals that are necessary since childhood, so their daily consumption is highly recommended, either as breakfast or snack. From creating your own cereals, bars or granolas based on oatmeal, puffed rice or seed, the consumption of dietary whole grains, to the fortified cereals that we find in the market.
Almonds are delicious and very beneficial for our body, as they provide good fats to keep skin, hair and nails strong and beautiful, benefit in obtaining natural energy and help satiate hunger caused by anxiety. So include them in your diet in cereals, yogurts and even salads.
Another divine and very healthy nut is the peanut or groundnut as it is known in some countries. It is an ideal source of zinc in any of its presentations, including peanut butter. But keep in mind that, especially the latter, has a high caloric and fat content, so it is recommended to consume it during the day and only a few times a week.
One of the most commonly used nuts as an accompaniment to desserts and even salads. You can search for some recipes on the web to create delicious dishes with hazelnuts and have a delicious zinc-rich meal to enjoy. Although, as with peanuts, it has a high caloric content so consume it in moderation.
A good option is to have a bag of your own nuts to eat as snacks.
9. Brewer’s yeast
You’ve probably heard of this ingredient being used to make dough for bread or pizza, as a source for alcoholic beverages or as a base for homemade recipes for hair or nail masks. Thanks to its high zinc and mineral content, it helps revitalize and strengthen cells. But you can also use it to create some interesting and delicious recipes.
10. Pumpkin seeds
Did you know that you can roast pumpkin seeds and eat them? They have a delicious nutty flavor. The best part is that you can coat it with molasses to make it sweeter or add a touch of salt, making it very versatile to consume. Making it a healthy snack for the day.
10. Sesame seeds
Sesame seeds are widely used to accompany shakes, smoothies, cereals, fruit salads, vegetable salads, meat dishes and yogurts. So it is a very versatile food that you can add to various recipes in your daily diet.
11. Cooked beans
Beans are highly recommended to include in the diet because they provide various benefits, such as minerals, vitamins and fiber that help cleanse the body and improve cellular oxygenation. So look for more recipes of dishes with cooked beans to accompany your dishes.
Eggs are a natural source of zinc and iron, ideal for breakfast in different recipes, thanks to their versatility. It should be clarified that the most nutrients and minerals are found in the egg yolk, but they can also contribute to some arterial problems, so they should be consumed in moderation.
Cheese is another excellent option for zinc consumption, since it is derived from cows. Most cheeses provide this mineral but some can be quite fatty and high in calories. So look for healthier options such as uncured cheeses, cottage cheese, cheddar, gouda, parmesan, feta or fresh cheese.
Turkey is super delicious, nutritious, healthy and a great source of zinc, what more could we ask for? The best thing is that it comes in different presentations to enjoy, such as ham or pieces to cook. Without a doubt, it is one of the white meats you need to have on your table.
Another of the white meats that you must have on your table for a balanced and healthy diet. White meats are highly nutritious because they do not contain trans fats and instead provide proteins and minerals such as zinc, which are ideal for strengthening the immune system and acquiring muscle strength.
They say that oysters are an aphrodisiac, but surely you didn’t know that they are also marine sources of zinc. The fruits of the sea provide large amounts of this mineral, and they are highly recommended to add to your diet. So if you are looking for something more exotic, cooked or raw oysters are a good alternative.
Another excellent option that you can cook in soups, paellas or sea salads. They bring a lot of flavor to a meal and multiple benefits to the body, such as improved blood circulation, cellular oxygenation and immune reinforcement.
Crabs may be small but they have an incredible flavor and can turn any dish into a delicacy. You can eat them roasted, battered or in ceviches. Most importantly, they provide significant amounts of zinc for your body.
19. Blue fish
All fish provide large amounts of zinc and other minerals to the daily diet, so its consumption is highly recommended, especially if you are looking for a healthier diet. Blue fish such as tuna, salmon or sardines have higher concentrations of zinc than the rest.
20. Broccoli and Mushrooms
Among which we can mention mushrooms and mushrooms plus the consumption of broccoli, will give you the zinc you need on a daily basis. The best thing is that you can combine them in salads, as side dishes for a meal or to make delicious sauces.
We recommend that you add diversity to your daily dishes and look for recipes so you have several options for different dishes and of course don’t forget to add fruits and more vegetables. Are you ready to add a significant change to your diet?