Good Lifestyle

We know that getting enough vitamins in our diet is important, and the same for minerals. And a particular mineral that deserves a spotlight is zinc. Did you know that after iron, zinc is the most abundant mineral in the body? And it is necessary for a ton of important processes, such as maintaining the health of your immune system and allows your body to heal?

"The zinc is going to be found in all your fabrics, and it is necessary for the metabolism of proteins, greases, carbohydrates. It also stabilizes cells and organ structures, aid for thyroid function, is important for vision, blood coagulation, wound healing, and immune function, "explains the nutritionist Jessica Ash, CNC, HHC, FDN -P and founder ofJessica Ash wellness. "It's also important for cell division, so if we talk about pregnancy or women who are more and more a baby, it is very important when the cells are divided quickly. »

Why do you need zinc in your diet?

the recommendedDaily amount of zinc Is eight milligrams for adult women (11) during pregnancy, and 11 milligrams for adult men. So, how do you know if you get enough zinc in your diet (in addition to doing the test)? Two revealing signs include if you often get sick and how your nails look.

"Zinc deficiency has been linked to bad immune function, so if you find yourself catching a cold more often than usual, think you're enough zinc eating," says Melissa Groves, RDN, LD, CLT and founder ofNUTRITION Lawyer Grove. "A quick way to determine if you have a disability. Take a look at your nails if you have white spots, you can get your zinc rate tested. »

Other issues that can come from zinc deficiency include slow healing and lack of appetite, according to Groves. notes as the intestine and digestive problems are often linked to a low level of zinc, as well as acne, mood problems, hair loss, blood sugar problems, thyroid problems, and even Reproduction problems.

Getting enough zinc in your diet through the food you eat is important because your body uses frequently, and can not store, according to ASH. "The zinc are not stored in the body, so you must be getting regular food input because it is used all the time," says ASH.

What are the best zinc foods?

"I recommend aiming to include shells in your weekly diet, as well as other meat throughout the week," says Groves. If you do not eat meat or animal products, you can still get zinc from your food, but you may need to consider a supplement. "If you are on a vegetarian diet, focusing on walnuts and seeds, and you may want to consider a zinc supplement if you are not getting enough," Groves says.

Continue reading below for the first 20 zinc food sources to learn how to incorporate enough important mineral into your diet.

Oysters are the richest source of zinc source. Just three ores of oysters gets you a huge 66.81 milligrams of zinc, exceeding your daily zinc intake. Oyster integration, even once a week is a great way to make sure your zinc needs are fulfilled.

With only three ounces ofRoyal crab of AlaskaYou will be well on your way to get your daily zinc dose. (As if you needed another reason to go tolobster.)

Ground beef is a great source of zinc, with just one ounce clocking service from at most half of your daily zinc needs. Beef is also rich in protein and vitamins B, making it a great option to have in your diet a few times a week.

If you can stomach the taste,Liver of beefis a large source of zinc. You can get more than half of the recommended daily zinc value in a portion of three ounces. If the liver and onions are not your cup of tea, try adding the chopped beef liver in your chopped beef pancakes, meatballs, or meatloaf.

Looking for a reason to crawl on thisLobster at dinner? Here's one. A portion of three ounces of lobster has three milligrams of zinc, nearly 40 percent of your daily value.

If you like a hot oat bowl in the morning, good news. Your daily portion ofOats Gets nearly three milligrams of zinc, which clocks nearly 40 percent of your daily zinc value.

Pumpkin seeds Not only for the fall, they make an excellent snack, hopping salad, or more of your journey mix at any time of the year. Moreover, just an ounce ofpumpkin seedsGets nearly 40% of your daily zinc value.

Pork Loin is a popular and tasty protein option for dinner. And did you know that a four-ounce servition has two milligrams to your daily zinc needs? It's 25% of what you need in a day.

RELATED: The easy way to make comfortable foods healthier.

A handful of cashew is a tasty snack full of satisfying and healthy fat. But did you know thatcashew nut are also a good source of zinc? In fact, a portion of an ounce will get you nearly 20% of your recommended total daily zinc.

Chickpeas are probably one of the most versatile foods. Hummus (yes, it's chickpeas!)chickpea pasta And much more, these are the stars of many eaters and vegetarians based on herbal or vegetarian. With 1.53 milligram of zinc by 100 grams, it is a smart choice to make sure your daily zinc needs are satisfied.

Chicken, especially dark meat like thighs and legs, is a great option to make sure you get enough zinc in your diet. AThree ounce service of chicken thighs Contains more than one milligram of zinc, making it a great addition to your weekly menu.

Not only isyogurt a good source ofprotein and calcium, but it contains a decent amount of zinc. A portion of eight ounces contains 1.34 milligram of zinc. Not bad for your snack or breakfast, do not you?

Peas may not have been your favorite vegetable, but chances you are differently about them now. And if you do, good news. A portion of 100 grams of green peas contains more than one milligram of zinc.

That you appreciate it on cereals, in smoothies or directly glass, milk is a way to pack many nutrients, such as calcium and vitamin D. andMilk contains zinc-Spectically, 1.17 milligram of it per cup.

That does not likecheese? And if you need another reason to take a slice, so good news.Swiss cheese Contains a very good amount of zinc-almost a milligram per slice - which is not bad when working towards this daily goal.

Although they may not be so good at a zinc source as the cashew nuts,almonds Also contain zinc, with almost a complete milligram of mineral in an ounce serfy. Try to add them to your snack or preferred trail mix, cut them on salads, or you can try trying almond butter butter flour in your recipes.

Swiss is not the only type of cheese containing zinc; Cheddar is also the list. With nearly a milligram of zinc per slice,cheddar cheeseGet closer to your total daily zinc value. Add a slice of cheddar to your beef powered on grassBurger And you will meet about 75% of your total daily zinc goals.

Surprisingly, dark meat chicken specifically offers you the most zinc by serving. But if you prefer theChicken breastYou will always have zinc with 0.696 milligrams per serving of 87 grams. Maybe just try a leg, a wing or a thigh the next time you are looking to stimulate your zinc?

A portion of 100 grams ofbean is an excellent source of fiber and protein. It's also a good source of zinc. The kidney beans have a great taste in soups, stews, even the classic box, red beans and rice.

If you like fish, try to get rid of your usual choice and get a portion of three ounces ofwade. The white fish is soft in flavor and closer your total daily zinc requirement.

Now that you know a variety of foods that will help you get more zinc in your diet, there is no excuse for not eating enough.