Top 25 Zinc Rich Foods For Overall Good Health

19. Egg yolks

Most of us remove egg yolks from the egg to avoid the extra cholesterol in our food. But don’t forget that they are not only carrying fat in it. It is a good source of zinc with vital vitamins A, E, D, K and minerals. If you have some cholesterol issues then you can take your egg with its yolk four times a week. There is present 4.93 mg of zinc in one serving of 100 g with the 322 calorie.

20. Peanuts

Peanuts are one of the healthy snacks and packed with protein. It is also good in providing you some zinc. They have 3.27 mg of zinc per 100 g of peanuts with the 318 calories. You can enjoy them to control your hunger pangs and peanut butter is also a god option in the breakfast.

21. Lima beans

Lima beans are a good source of zinc, fiber, protein, folate, iron and magnesium. From 100 g of lima beans you can get 2.83 mg of zinc with 126 calories. They are low in calorie but high in the health benefits.

22. Cashews

Cashews are labeled with the high fat in it. In 100 g of cashew you consume 553 calories. But it also has 5.35 mg of zinc in it at the same time. More than that the fat content in it mono saturated, which is good for you.

23. Lamb

In 100 g of lamb meat you can have 8.66 mg of zinc and 264 calories. Its popularity is different in different parts of the world. In some countries it is equally popular as the beef meat. In some countries it is avoided due to high fat content in it. But you can select the lamb cuts which are bit leaner to cut fat from it.

24. Sesame seeds

Sesame seeds piles zinc in it. They provide you with 7.75 mg of zinc with the consumption of 573 calories per 100 g. they are also loaded with the poly saturated and mono saturated fats which are very good. You must need to add them in your recipes as a sprinkler to absorb its benefits in your body.

25. Crab

Crabs are also a god source of zinc as it has 2.8 mg of zinc per 100g with the 84 calories. It is also a good source of protein and low in fat. But before having it you must watch the sodium level in it.