Zinc is an essential nutrient for our good health, yet a large number of people worldwide suffer from zinc deficiency. Zinc strengthens our immune power. Its deficiency in the corona period can put you in difficulty. Zinc plays an important role in the activities of more than 300 enzymes in our body, including our immune system, cell division, cell growth, wound healing, protein, etc. Zinc is very important during pregnancy and childhood. Zinc is also very important for the growth of the body.
According to WHO's official data, one-third of the world's population does not consume enough zinc. According to the National Institute of Health of USA, men above 14 years of age should consume 11 mg of zinc daily, while women above 14 require 8 mg of zinc. The daily consumption of zinc for pregnant women is 11 mg, and for breastfeeding women, it is 12 mg. Zinc is very important for our body, yet we do not include things in our diet that meet zinc deficiency in our body. Let us know what things we can include in our diet, which can meet the zinc deficiency.
Red meat: Red meat is the largest source of zinc, found in vitamin B12, which is not found in plant-based foods. However, excess intake of meat can also be detrimental to you. This can lead to higher cholesterol and fat content in the body, which is dangerous for the health of your heart. Therefore, do not use meat too much. 100 g of raw mutton contains 4.8 mg of zinc.
Cashew: Cashew nuts are the most popular nuts. Are filled with cashews, zinc, copper, vitamin K, vitamin A, and folate. These nuts form a great source of mono and polyunsaturated fatty acids, which can help reduce the formation of fat and cholesterol inside the heart. Eating them regularly keeps your blood pressure under control. 28 grams of cashew nuts contain 1.6 mg of zinc.
Oats: Oats are the favorite snacks of the people. Nutrient-rich foods are found in fiber, beta-glucan, vitamin B6, and folates. It regulates cholesterol levels and promotes the growth of good bacteria in the intestine. Oats give you enough zinc. Half a bowl of oats contains 1.3 mg of zinc.
Legumes: If you refrain from eating nonveg, you can select zinc foods in veg that contain enough zinc. You can include legumes, chana, beans, and lentils in your diet. Legumes are a good source of zinc. The pods contain other essential nutrients such as low fats, low calories, proteins, and fiber. 164 g of chickpeas contains 2.5 mg of zinc. 100g of pulses contain 4.78 mg to 1.27 mg zinc. 180 g kidney beans contain 5.1 mg of zinc.
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