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Zinc: The Usually Forgotten Micronutrient We Need Daily and Its Food Source

Zinc: The Usually Forgotten Micronutrient We Need Daily and Its Food Source
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Zinc, as you may know, is a metal. It is also important that you get it into your diet. On this page, we are going to talk a little bit about the benefits of zinc, before we cover some of the best foods to get some zinc into your diet.

Why do you need zinc in your diet?

When most people think about getting zinc into their diet, they think about the job of zinc as a natural cold remedy. However, the purpose of the mineral is a lot more important than this. It can help with the following:

  • Assists with the production of hormones in your body
  • Boosts your immune system
  • Helps digestion
  • Acts as an anti-inflammatory which could help to reduce pain in your body
  • Can assist with preventing some forms of cancer
  • Can tackle heat disease

Those who have a zinc deficiency, even a small amount, are at an increased risk of diabetes or infertility. Basically, it is a very important nutrient.

How much zinc should you consume?

You do not need that much zinc in your body each day. Adult males will require at least 11mg a day. Adult females around 8 milligrams. Children will need slightly less, but we are going to firmly focus on adults here.

However, we do want to note that in babies, the combination of Zinc and Vitamin K benefits [1] them incredibly. While they do not serve the same purpose, neither of them can be found in human breast milk. As a result, it is likely that the child will need to get them into their diet in some other way to promote normal development.

Top 10 Food with A Rich Source of Zinc

Let’s take a little look at a list of some of the best zinc-containing foods, shall we?

Oysters

    You will find 32mg of zinc in 6 raw oysters. This is 400% the RDA. This means that oysters are the best source of zinc around.

    You can cook your oysters however you want. We like to keep things simple, however. We suggest that you fry them with a few herbs and maybe some cheese drizzled over the top. You can also throw the oysters into a good fish stew. While you can eat oysters raw, it is not recommended.

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    Recommended Recipe: Pan Fried Oysters

    Beef

      There is 7mg of zinc in 3 ounces of braised chuck roast.

      In addition to the zinc, you will also find vitamin B12, a much-needed vitamin for keeping your skin cells healthy.

      You can cook your beef in a variety of different ways. Some people like to make hamburgers (bake, don’t fry), while others like to make a stew. We prefer the latter route as it means that you will be able to incorporate a few vegetables into the mix too.

      Recommended Recipe: Jool’s Favourite Beef Stew

      Crab

        There is 4.7 mg of zinc in a single can of blue crab meat. You will also find vitamin A, B, C and magnesium.

        Probably the best way in which to heat your crab meat is in a salad. It is not especially luxurious, but it works. Some people also like to throw it into a stir fry.

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        Recommend Recipe: Crab Salad

        Breakfast Cereal

          There are some breakfast cereals which have been fortified with zinc. The exact quantity of zinc will be dependent on the cereal that you are buying.

          We don’t really have a recipe to share with you here. Cereal is cereal. To make the most out of it, though, put milk on the cereal (low fat!). This will give you an extra helping of zinc.

          Lobster

            There is 3.4mg of zinc in 3 ounces of cooked lobster. In addition to this, you will receive a generous helping of your daily amount of B12, 32% of your family protein needs, and 8% of the all the calcium required.

            Lobsters can be prepared in several different ways. Some people love to incorporate them into salads. Others like to make sandwiches. You can even eat the lobster right out of the shell. This is why our recommended list covers several different recipes.

            Recommended recipes: 28 Different Lobster Recipes

            Pork Chop

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              You will find 2.9mg of zinc in 3 ounces of cooked pork chops. Pork chops are low in fat but high in protein. They contain choline which can be tough to get elsewhere. This is a nutrient which is known to have a positive impact on long-term memory.

              If you want to get the most out of your pork chops, we suggest that you bake or grill them. While you can fry them, it is likely that the frying will undo some of the healthier benefits.

              Recommended recipe: Marinated Baked Pork Chops

              Cashews

                There is 1.6 mg of zinc in 1 ounce of dry roasted peanuts. You will also find that these nuts are high in folate, vitamin K, and provide you with a significant amount of iron.

                Most people eat their cashews ‘raw’. Do not eat them salted. You can, however, also incorporate them into a salad or a stir fry. These are both fantastic if you are looking to ensure a healthy mix of nutrients in your diet.

                Recommended Recipe: Gingery Thai Kale Salad with Cashew Dressing

                Chickpeas

                  There is 1.3mg of zinc per ½ cup of cooked chickpeas. There is also protein, fiber, and a whole host of healthy fats.

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                  One of the great things about chickpeas is that you can use them in so many different ways. For example; if you are a vegetarian, you will be able to incorporate them into any dish which requires meat. They are a great substitute. We love to eat them as a hummus dip, though. You will then be able to dip some raw vegetables into them for a great boost in vitamins and minerals!

                  Recommended Recipe: Easy Hummus Peas

                  Chicken

                    There is 2.4mg of zinc in 3 ounces of dark meat. You will also find a healthy dose of protein and vitamin B6.

                    You probably already know of several recipes which you can use for chicken. The possibilities are limitless. You can bake it. You can fry it. You can make it into a salad. You can roast it. We love the salad option as, once again, it means that you will be able to get more nutrients into your diet.

                    Recommended Recipe: Chicken Salad

                    Almonds

                      There is 0.9mg of zinc in 1 ounce of dry roasted almonds. Not the highest amount, but the other minerals you can get will more than make up for that. You will also find magnesium, omega-3, and vitamin E. To cap it off, there is also some protein.

                      The only real way in which you can eat those almonds is straight out of the packet. They make a delightful snack. You can also sprinkle them over a salad if you are that way inclined.

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                      Reference

                      More by this author

                      Junie Rutkevich

                      Lifestyle writer and author of "Healthy Eating Habits: A Get-Healthy Guide To Tweak And Balance Your Daily Diet"

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                      Last Updated on July 12, 2021

                      100 Incredible Life Hacks That Make Life So Much Easier

                      100 Incredible Life Hacks That Make Life So Much Easier
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                      Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

                      By tweaking little things in your daily life, it can make your life much more convenient!

                      Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

                      83 tie a small piece of bright colored fabric

                        84 write random letter

                          85 use a rubberband

                            86 dorm smell bad

                              87 lean your phone on your sunglassess

                                89 how to waterproof your shoes

                                  90 take a picture of the name card

                                    91 iron inside out

                                      92 old newspaper

                                        93 tumble try shoes

                                          keep a card like this

                                            SONY DSC

                                              94 soap bar

                                                95 make a hole

                                                  96 drop the battery

                                                    97 use a coozie

                                                      98 when taking a picture

                                                        use a clean dust pan

                                                          try a pants hanger

                                                            use your cellphone light

                                                              use a spring from an old pen

                                                                quick and easy iphone speaker

                                                                  user binder clips

                                                                    wrap a wet paper towel around your beverage

                                                                      put pancake mix in a ketchup bottle

                                                                        clean out an old lotion bottle for your beach

                                                                          use a muffin tin to serve condiments at a bbq

                                                                            doritos are great for kindling

                                                                              use nail polish to identify different keys

                                                                                use a hanging shoe rack to store cleaning supplies

                                                                                  freeze grapes to chill white wine without

                                                                                    use paper clips to organize your cables

                                                                                      almost finished your jar of nutella

                                                                                        sick of having a box full of tangled

                                                                                          unroll the rim to increase the capacity

                                                                                            cut open toilet paper rolls and use as a cuff

                                                                                              remove the stem from strawberries

                                                                                                turn an old bottle into a simple little cord holder

                                                                                                  for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                                    how to fold a fitted bed sheet

                                                                                                      tired of snoozing past your alarm

                                                                                                        place a rubber band around an open paint can to wipe your brush on

                                                                                                          ut a wooden spoon across a boiling pot

                                                                                                            use bread clips to save flip-flops

                                                                                                              take pictures of friends holding items

                                                                                                                how i always know which headphone is the left one

                                                                                                                  put a stocking over the end of a vacuum

                                                                                                                    How to make sure you drink enough water

                                                                                                                      user a can opener to open blister

                                                                                                                        good sandwich guide

                                                                                                                          turn your muffin pans upside down

                                                                                                                            50 pounds of groceries and living on the 5th floor

                                                                                                                              the right way to make a blt

                                                                                                                                add one teaspoon of baking soda

                                                                                                                                  38

                                                                                                                                    hair straighteners equals to collar irons

                                                                                                                                      stack your clothes vertically to see them all

                                                                                                                                        the right way to make cookies in the summer

                                                                                                                                          how to clean a blender

                                                                                                                                            the right way to eat a popsicle

                                                                                                                                              use bread clips to label and organize power cords

                                                                                                                                                to get the built up residue off of your shower head

                                                                                                                                                  user a hair clip to orgainize long wires

                                                                                                                                                    a frozen saturated sponge in a bag

                                                                                                                                                      rub stuck zipper teeth with a graphite pencil

                                                                                                                                                        use a soda pop tab

                                                                                                                                                          50

                                                                                                                                                            51 How to multiply large numbers in your head.

                                                                                                                                                              52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                                rub a walnut on damaged wooden furniture

                                                                                                                                                                  kids fall out of bed

                                                                                                                                                                    use toothpaste to clear up hazy car

                                                                                                                                                                      58

                                                                                                                                                                        59 keep pizza out while driving home

                                                                                                                                                                          60 put your straw through the tab to keep it from rising

                                                                                                                                                                            hold oreos with a fork so your fingers

                                                                                                                                                                              Never lose your remotes again

                                                                                                                                                                                hiding your emergency money

                                                                                                                                                                                  use a bread tab to hold your spot on a roll

                                                                                                                                                                                    if you are at a hotel and run out of chargers

                                                                                                                                                                                      keep a square of cardboard in a ziplock bag

                                                                                                                                                                                        If you need to pee or smoke at a bar

                                                                                                                                                                                          drill holes in the bottom of your garbage

                                                                                                                                                                                            use an accented letter as your passcode

                                                                                                                                                                                              use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                                do something unusual when locking the door

                                                                                                                                                                                                  when heating leftovers space out a circle in the middle

                                                                                                                                                                                                    dont burn yourself in those hard to reach candles

                                                                                                                                                                                                      put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                                        75 use a piece of paper to organize

                                                                                                                                                                                                          use half a pool noodle

                                                                                                                                                                                                            pencil case to store cables

                                                                                                                                                                                                              78 clothespin to hold nail

                                                                                                                                                                                                                79 make blts

                                                                                                                                                                                                                  80 take a picture of your fridge

                                                                                                                                                                                                                    81 fill plastic water bottles

                                                                                                                                                                                                                      82 right ways to eat chips

                                                                                                                                                                                                                        99 if your plug keeps failing

                                                                                                                                                                                                                          100 put the banana on the wire

                                                                                                                                                                                                                            88 before you throw away a post it

                                                                                                                                                                                                                              Source: Reddit LifeProTips

                                                                                                                                                                                                                              There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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