Healthy Recipes  >  Zinc Rich Foods  >  
49 recipes
This category has been viewed 4359 times
 Last Updated : Sep 01,2019


जिंक रिच फूड्स - हिन्दी में पढ़ें (Zinc Rich Foods recipes in Hindi)
ઝીંક યુકત રેસિપી - ગુજરાતી માં વાંચો (Zinc Rich Foods recipes in Gujarati)

Zinc Rich Foods

Zinc is a trace mineral which is required in small quantities by the body but found in every cell of the body. It is more concentrated in muscles and bones. The semen and prostate gland in men also contain significant amounts of zinc.

10 Reasons to have Zinc in your diet:

1. Immunity : Help in building immunity
2. Good for Skin: It is involved in collagen synthesis and thus helps repair skin. It maintains skin integrity as well as slows the aging process
3. Antioxidant: Acts like an antioxidant and fights the harmful free radicals
4. Fights Cancer: Acts as anti-inflammatory agent and also aids in fighting cancer
5. Hormone Production: Involved in energy metabolism and hormone production including testosterone in males and female sex hormones involved in releasing of egg from the ovaries.
6. Pregnancy : It is essential for rapid growth of cells during pregnancy.
7. Hair : Promotes hair strength.
8. Diabetic Friendly : It helps control diabetes by aiding in blood sugar regulation.
9. Good for Heart : It helps reduce inflammation and thus promote heart health.
10. Good for Eyes: It is essential to treat night blindness. Zinc helps in the activity of an enzyme in our body that helps produce vitamin A, which is useful in treating night blindness.

The main symptoms of zinc deficiency are
• Reduce concentration
• Rough skin
• Hair loss
• Loss of appetite
• Fatigue
• Fragile bones
• Growth retardation

The RDA (Recommended Dietary Allowance) for Indians is

Group RDA for zinc (mg/d)
Adult Man 12
Adult Woman
Adult Woman (Pregnant / Lactating)
10
12
Children (1-3 yrs)
(4-6 yrs)
(7-9 yrs)
(10-12 yrs)
(13-15 yrs)
(16-17 yrs)
5
7
8
9
11
12

The major vegetarian sources of zinc are
1. Pumpkin Seeds are extremely high in Zinc and best eaten raw as roasting them can deplete some of the zinc intake. Also Sesame Seeds are high in Zinc. Try Tahini Paste and Tahini Dip
2. Nuts like Almonds, Cashewnuts, Sesame Seeds, Peanuts and Walnuts.
3. Whole grains like Bajra, Barley, Jowar, Ragi (Nachni), whole wheat etc. Refining leads to loss of zinc. So avoid maida and its products.
4. Pulses like Chick Peas (kabuli chana), chawla, Moong, Rajma Soya etc.
5. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc.
However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets.

For a complete list of Zinc rich foods, see High Zinc Veg Food Sources



Hummus, Lebanese Dip recipe
Hummus, the famous traditional Lebanese spread, has a creamy chickpea texture. It tastes fantastic when served as apart of a mezze platter with Pita Bread or ve ....
Bajra Onion Muthia, Bajra Onion Kadhai Muthia recipe
While muthias can be prepared in varied methods ranging from baking and deep-frying to steaming, you will find that cooking them in a kadhai is not only convenient but also gives them a richer flavour and wonderful texture. Here we show you how to make amazing Bajra Onion Muthias using a non-stick k ....
Almond Bhakri, Gluten Free Almond Bhakri recipe
For many, the aroma of bhakri cooking on the tawa is reminiscent of home-cooked food! Here, we introduce you to a totally off-beat Almond Bhakri. As you will surmise from the name, the Almond Bhakri is quite a rich treat, but it is healthy and gluten-free too, so anybody can go for it. Almonds ....
Masoor Dal and Paneer Soup recipe
There is nothing more soothing than a bowl of protein-rich curry soup on a cool day! Masoor dal being an incomplete grain, it is important to combine it with protein-rich ingredients like paneer, to make a complete, nourishing soup. With tangy and flavourful ingredients, the soup also scores high in ....
Homemade Peanut Butter, for Weight Loss and Athletes recipe
Deliciously luscious peanut butter made at home with unsalted peanuts is a great source of monounsaturated healthy fats. Yes, that means it is actually good for you! Peanut butter is also a good source of protein. Coconut oil, added to the peanut butter to get a nice nutty taste, gives you healthy f ....
Almond Milk, Homemade Pure Almond Milk recipe
Here is how to make pure, soothing and tasty Almond Milk! This pure Almond Milk is rich in protein and iron , and wonderful for
Mushroom Soup ( Good Food For Diabetes) recipe
Who can refuse a cup of creamy Mushroom Soup! And if you were told that it is a healthy version, you would enjoy it all the more. Mushrooms have a low carbohydrate level, and hence a low glycemic index too, which makes it a helpful ingredient for diabetics. Being rich in potassium, mushrooms also ke ....
Almond Soup, Badam Soup, Badam Ka Soup recipe
Almonds are special because the effect they have on our palate is unusual. While their richness is intoxicating, their mildly nutty flavour is very soothing at the same time. Naturally, a soup made with this wonderful ingredient is nothing short of a special treat. While the blanching and de-s ....
Roasted Cashew Nuts, Healthy Roasted Kaju recipe
If you’re nuts about nuts like most foodies are, then this snack is just right for. Something that you can munch on without much guilt, the Roasted Cashew Nuts is made by baking the cashews coated with lemon juice and spices. Its vibrant flavour is sure to add more zeal to your day! You can perk ....
Nachni Dosa, Ragi Dosa Made with Whole Nachni recipe
Did you know that fermented items tend to worsen acidity, or even cause it? Hence, idlis, dosas and such items made with a fermented batter are best avoided by those suffering from acidity. This Nachni Dosa is a delicious alternative made with ragi and without rice. The batter is not fermented, ....
Low Salt Green Pea and Basil Soup, Low Salt Recipe recipe
The sweet, earthy flavour of green peas meets the herby accents of basil in this awe-inspiring recipe. We have retained the high fibre content of green peas in this soup by not straining it. This, along with the restricted use of salt, makes this soup good for those with high blood pressure. Alt ....
Black Raspberry and Gooseberry Oatmeal Recipe recipe
Creativity at its peak, this unique breakfast dish combines oatmeal with black raspberry and gooseberry, to get a tasty and abundantly nutritious bowlful! Gooseberries are rich in fibre and ....
How To Cook and Store Steel Cut Oats for 5 Days recipe
Steel-cut oats is a variety that’s gaining popularity of late. Here, whole grains of oats are cut into two or three groats. Hence, the name steel-cut. Since it is made from whole grains of oats, it has a mealier mouth-feel. Being rich in fibre , this
Strawberry Steel Cut Oats with Tea Masala recipe
Chai Masala, with its well-balanced mix of spicy notes, is ideal to flavour many dishes, not just tea! This Strawberry Steel Cut Oats with Tea Masala is an example that proves our point. Here, the oats is perked up with chai masala and a dash of vanilla, sweetened mildly with maple syrup. With t ....
Pumpkin Steel Cut Oats recipe
An exquisite breakfast that is unlike anything you have tasted before, the Pumpkin Steel Cut oats combines cooked and blended red pumpkin with steel-cut oats. The recipe gets a flavourful boost from apples, a touch of nutmeg and a sprinkling of roasted sunflower seeds. The luscious texture of th ....
Goto Page: 1 2 3 4 

Top Recipes

Reviews