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Zinc is one of the essential minerals of a healthy diet. It is necessary for many processes in the body, including the support of immune function, blood clotting when exposed to infection, as well as regulating blood sugar levels.
"It is true that the body absorbs zinc more readily from its animal sources, such as meat, eggs and seafood, but other vegetarian foods containing high doses of this ingredient should not be overlooked." said Amy Gurin of New York. Food. "
Here are the best zinc-rich foods that are suitable for any healthy diet:
Oysters
This type of seafood contains the highest concentrations of zinc per ounce compared to any other food. 3 ounces of fresh oysters provide the body with 32 mg of zinc, more than 3 times the recommended daily dose. 50 kcal, 1 g of fat, 4.5 g of carbohydrates, 151 mg of sodium, 0 g of fiber and 4 g of protein.
Aloyau Steek
If you like to consume soft fat from time to time, use as much fat free sirloin steak as possible to get 5 mg of zinc for 4 ounces, 144 calories, 4 g of fat, 0 g of carbohydrates, 63 mg of fat. sodium, 0 g of fiber and 25 g of protein.
L & # 39; lamb
You can replace the lamb with lamb sometimes during the soup season. 4 ounces of lean lamb meat provide about 4 mg of zinc, 168 kcal, 9 g of fat, 1 g of carbohydrates, 121 mg of sodium, 0 g of fiber and 21 g of protein.
Chickpeas
Legumes are another interesting plant source if you are looking for a natural way to eliminate zinc levels from meat. A cup of cooked chickpeas provides 2.5mg of zinc, 269 calories, 4g of fat, 45g of carbohydrates, 11mg of sodium, 12.5g of fiber and 14.5g of protein.
Black beans
What do you think of another vegetable source saturated with zinc? Place a cup of black beans on the salad to get 2 mg of zinc. This amount gives you 227 calories, 1g of fat, 41g of carbohydrates, 0.5g of sugar, 2mg of sodium, 15g of fiber and 15g of protein.
Cashew nut
Can be eaten raw or grilled because the minerals are not affected by heat and therefore contain more than 1.5 mg of zinc per ounce, with 157 calories, 12 grams of fat, 8.5 grams of carbohydrates, 1, 5 g Sugar, 3 mg sodium, 1 g fiber and 5 g protein.
Greek milk
7 ounces of low-fat milk contain 1.5 mg of zinc, about a quarter of daily needs, 146 calories, 4 g of fat, 8 g of carbohydrates, 7 g of sugar, 68 mg of sodium, 0 g of fiber , 16 proteins.
Wheat seeds
When searching for vegetable sources of zinc, the burger's seeds are full of healthy fats. Do not hesitate to sprinkle with milk or salads. 3 tablespoons of these seeds provide you with 3 mg of zinc.
In general, one tablespoon contains 166 kcal, 14.5 g of fat, 2.5 g of carbohydrates, 2 mg of sodium, 1 g of fiber and 9.5 g of protein.
Cheddar cheese
An ounce of cheddar provides 1 mg of zinc, which is a good amount if you want to slightly increase the dose. You can defrost them on fat-free beef burgers for a dish that meets more than half of your daily zinc needs.
One ounce of cheddar contains 115 kcal, 9.5 g of fat, 0.5 g of carbohydrates, 180 mg of sodium, 0 g of fiber and 6.5 g of protein.
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