Best Food for Zinc | Benefits, Side Effects, Allergies of Zinc

According to the World Health Organization (WHO), one-third of the world’s population does not receive enough zinc. The deficiency of this nutrient affects the growth process of the body. However, you can meet the daily requirement of zinc by including certain foods in your diet. Read here, which foods are good sources of zinc.

Best Food for Zinc

Like other nutrients, zinc is also very important for our body. Zinc activates more than 300 enzymes in our body. Which, in addition to strengthening our immune system, works for cell division, formation of new cells, wound healing as well as synthesizing proteins and DNA. This element plays an important role in the process of development of the body. But, many people around the world are suffering from the problem of zinc deficiency.

According to the figures given by the World Health Organization, one-third of the world’s population does not get enough zinc. Now the question arises why there is a deficiency of zinc. Actually, our body is unable to store nutrients like protein and zinc. This is the reason why people all over the world are suffering from zinc deficiency.

Signs of zinc deficiency in the body

Hair fall more:-

Lack of zinc in the body leads to excessive hair fall. If you are also losing hair, it may be zinc deficiency. According to a study, zinc deficiency increases the risk of autoimmune diseases. Even more, hair falls out.

Acne breakout more:-

Zinc-rich in anti-inflammatory properties also prevents acne. And when there is a deficiency of zinc in the body, acne can become more.

food looks tasteless:-

Nowadays, people are not able to detect the taste and aroma even after having corona, but you cannot feel both these things even when there is a deficiency of zinc. Zinc is also necessary for taste and smell. Due to zinc deficiency, what you eat does not taste good or is not known.

weight loss starts:-

Low zinc intake leads to rapid weight loss. Actually, zinc affects metabolism. Any disturbance in metabolism affects weight. Sometimes weight loss also occurs due to loss of desire to eat, change in taste.

Allergy symptoms appear:-

If you feel tired, it is also due to zinc deficiency. Zinc is responsible for blocking the release of histamine into the blood. Due to excessive histamine in the body, sometimes they start accumulating in the blood. Due to this, allergic problems like inflammation, excessive sneezing, etc.

Benefits of Zinc:-

Best for eyes:-

Nowadays, one to two out of ten people are definitely troubled by some form of eye problem. Women are also included in this list. Due to being engaged in a laptop or mobile for a long time, there are many problems in the eyes. Even in this summer season, the eyes start burning. In such a situation, the consumption of zinc food is considered to be the best way to keep all these problems away from the eyes. For this, fish, legumes, almonds, etc. can be included in the diet.

Keeps the digestive system correct:-

Due to the changing lifestyle and diet nowadays, almost everyone is troubled by the increasing weight. This can be the main reason for eating fast food and fried food. In such a situation, zinc food can be considered the best for weight control and reducing obesity. Weight can also be reduced easily by its consumption. For this, many things like oatmeal, pumpkin seeds, and flaxseeds can be included in the diet.


Immunity can also be kept right through zinc food. Yes, nowadays everyone is engaged in strengthening the immune system. In such a situation, the consumption of zinc food can prove to be beneficial. For this, oats, salmon fish, ghee, sesame, and many other dairy products can be included in the diet. However, if you are already suffering from any other disease, then definitely consult a doctor once in its context.

Prevents inflamed skin:-

Eczema, also known as atopic dermatitis, is a chronic inflammatory skin disorder mainly caused by a deficiency of zinc within the body. Zinc has an important role in helping the body heal serious infections and restore the body’s ability to heal completely.

Zinc Side Effects & Allergies

There are many health benefits that can be derived from zinc but taking zinc in large amounts can be very dangerous. Adverse effects of high zinc consumption include vomiting, nausea, abdominal pain, headache, loss of appetite, and diarrhea. Excessive zinc can also suppress the absorption of copper. It has also been indicated through studies that excessive intake of zinc can lead to the formation of kidney stones.

Daily Intake of Zinc

According to the National Institutes of Health, US, boys, and men over the age of 14 should consume 11 mg of zinc daily. Whereas, women need 8 mg of zinc after the age of 14. Pregnant and lactating women should consume 11-12 mg of zinc daily. Let us know which foods you can consume to meet your daily requirement of zinc-

Top 8 High Zinc Foods 


Best Food for Zinc (Peanuts)

Peanuts are the best source of zinc. In addition, it also contains iron, vitamin E, magnesium, potassium, folic acid, and fiber. It also contains an antioxidant called ‘Resveratrol’ that protects against free radicals. Along with this, omega-6 fat is also found in abundance in peanuts, which is responsible for healthy cells and good skin. Also, they contain less amount of fat and cholesterol.


Best Food for Zinc (Garlic)

Zinc is also found in garlic. By consuming one clove of garlic daily, the body gets many nutrients like iodine, iron, potassium, calcium, and magnesium along with vitamins A, B, and C. Anti-bacterial and anti-fungal properties are also found in garlic. The sulfur present in it is also very beneficial for health. Therefore, to meet the deficiency of zinc, include garlic in your diet.

Egg yolk:-

Best Food for Zinc (Egg yolk)

Some people believe that eating egg yolk increases cholesterol. But if you eat one or two eggs daily, then it does not make much difference to your cholesterol level. If you want zinc, then you should include the yellow part of the egg in your diet. Along with this, calcium, iron, phosphorus, thiamine, vitamin B6, folate, vitamin B12, and pantothenic acid are also found in the yellow part.

Sesame seeds:-

Best Food for Zinc (Sesame seeds)

Sesame seeds also contain a good amount of zinc. Along with this, many types of proteins, calcium, B complex, and carbohydrates, etc. are found in it. Sesame seeds are rich in folic acid. It is a source of mono-saturated fatty acids, which lower bad cholesterol and increase good cholesterol. You can make til ke ladoos and many other dishes.


Best Food for Zinc (Mushroom)

Mushrooms are known as a superfood. Mushrooms rich in nutrients, especially minerals, contain a good amount of zinc. Along with this, potassium, phosphorus, calcium, and all the essential elements are found in mushrooms, which help protect the body from heart disease and cancer. Vitamin D, found in very few foods, is also found in good amounts in mushrooms.

Pulses And Lentils:-

Best Food for Zinc (Lentils & legumes)

Lentils and legumes are not only rich in protein but are also high in zinc. To meet the deficiency of zinc, you must consume all types of pulses and legumes. Include lentils of rajma, arhar, moong, lentils, etc., and soybean, gram, etc. in your diet. If you want to build your body or increase immunity, then you should consume these pulses and beans regularly.

Dark Chocolate:-

Best Food for Zinc (Dark Chocolates)

You may be surprised to know that dark chocolates also contain a very good amount of zinc, so if you want to increase immunity, then consuming dark chocolate is also beneficial for you. However, while consuming chocolate, it is also important to keep in mind that calories are also very high in it. Therefore, you cannot consume chocolates in large quantities.

Flax seeds:-

Best Food for Zinc (Flaxseed)

Apart from omega-3 fatty acids in flaxseed, zinc is also found in abundance, which is especially helpful in keeping the body healthy. In addition, flax seeds contain calcium, iron, vitamin B, and vitamin E. These seeds are rich in antioxidants. Constipation is removed by consuming these. Consumption of these seeds is especially useful for asthma patients. They contain anti-inflammatory and anti-cancer properties. Flax seeds are also considered very beneficial for the heart due to the presence of omega-3 fatty acids.


Zinc can effectively reduce inflammation, promote immune health, reduce the risk of age-related diseases, accelerate wound healing, and improve acne symptoms. So the best way is to eat a varied diet with a good source of all the vitamins and minerals the body needs. Try to prepare a diet chart that contains all the diverse nutrients your body needs. If not, get in touch with a dietitian so that he or she can help resolve your queries. Let us know in the comment section whether you have been able to prepare a diet chart for yourself or not.

Along with this you also see Benefits Of Vegetarian Diet | Weight loss Tips and Diet.

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