Considered Zinc An essential mineral that is very useful for good health, as it strengthens the immune system and treats body tissues, and your body does not store zinc, so you should eat enough every day to make sure you meet your daily requirements.– Men should take 11 mg Zinc Daily, while women need 8 mg, however if they are pregnant they will need 11 mg daily, and if you breastfeed a woman will need 12 mg.–
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The healthline website confirmed that some people are at risk of developing zinc deficiency, including young children, teenagers, the elderly, pregnant or breastfeeding women, so eating a healthy, balanced diet that includes zinc-rich foods should meet everyone’s needs and prevent you from taking medicines and vitamins rich in zinc.
Here are the best foods that contain a high level of zinc.
Meat
An excellent source of zinc, 100 grams of raw ground beef provides 44% of the daily value.
Oysters
Oysters, such as mussels and shrimp, can contribute to your daily zinc needs.
Legumes
They contain high amounts of zinc
– Seeds
Some seeds such as hemp, pumpkin, squash, and sesame contain large amounts of zinc. They are also a good source of fiber, healthy fats and vitamins, making them a healthy addition to your diet.
Nuts
A healthy and convenient snack that can boost your intake of zinc and many other healthy nutrients.
Dairy
Dairy products are good sources of zinc, and they also contain protein, calcium and vitamin D, all of which are important nutrients for bone health.
-eggs
One large egg contains 5% of the DV for zinc, along with a host of other nutrients, including protein, healthy fats, B vitamins, selenium and choline.
Grains
Whole grains like wheat, quinoa, rice and oats contain some zinc.
Vegetables and fruits
Some vegetables contain reasonable amounts and can contribute to meeting your daily needs, especially if you do not eat meat, as potatoes contain approximately 1 mg per large potato, which is 9% of the daily value, green beans and turnips contain less , About 3% of the daily value per 100 grams
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