6 Zinc-rich Food Items That Are Great to Improve Overall Wellness

One of the essential minerals for a healthy body,

Zinc has become one of the most talked-about minerals because of its endless list of benefits for the body. It plays a significant function in metabolizing nutrients, helps strengthen your immune system, and repairing body tissues. Our bodies are not designed to store zinc and that is why we need to consume it daily.

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We need to ensure that we add enough zinc to meet our daily requirements. People who consider this mineral vital for immune health and overall wellness. It can help boost your body's processes and level up your immunity significantly.

Eating and including essential nutrients is crucial to improving overall health, plus our bodies require zinc for proper body function. Zinc deficiency can make your immune system weak, delaying wound recovery, unpredictable weight loss, loss of smell and taste, and gastrointestinal misery.

Zinc has anti-inflammatory property which helps reduce oxidative stress. Such stress issues impact cellular levels in the body and lead to chronic diseases like heart disease. People with such deficiency can cause weight-related concerns. Zinc can help with cognitive function and reduce age-related macular deterioration.

Here Are 5 Zinc Packed Food Items That You Should Add to Your Diet:

Pumpkin Seeds:

A readily available seed with tons of beneficial properties, Pumpkin Seeds have high levels of zinc content. It contains 2.2 mg of zinc and 8.5 mg of plant-based proteins. It also helps with preventing cancer. You can add pumpkin seeds to your salads, soups or eat them as they are whenever you feel the urge to binge.

Baked Beans:

Bean is a household staple in India and an exceptionally terrific source of zinc. Kidney beans and black beans have the highest zinc content. Not just zinc, beans have soluble and insoluble fibers, proteins, iron, phosphorus, and calcium that support overall health. Black beans contain 2 mg of zinc, and kidney beans contain 0.9 mg of zinc. You can add beans to your curry, add them to your salads, wraps, and even sandwiches.


Mushrooms have become an ideal diet staple and a great source of Zinc. Many types of Mushrooms are available, but button mushrooms and shiitake mushrooms are the most popular options available in the market.

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The content varies like 100 calorie White mushrooms contain 8 gm zinc content, and shiitake mushroom have 5 gm of zinc in 200 calorie servings. A vegetarian source, you can saute them with other veggies, add them soups or add them to your curries.


Chickpeas are a great source to fulfill your daily zinc requirements if you cannot consume meat. Chickpeas are full of proteins and are high in fiber plus they contain 2.5 mg of zinc. You can consume chickpeas in many ways, you can add them to your salads or as a snack or add them to stew and curries.

Fortified Oats:

Oats have become a breakfast-must have because they can fill you up, regulate your cholesterol levels and keep your heart healthy. They are a nutrient-dense food item, plus they are full of fibers, zinc, folate, vitamin B6, and beta-glucan. Half a cup of fortified oats has 3 mg of zinc. The Zinc content makes it ideal to meet daily requirements, you can make oatmeal or prepare overnight oats and eat them as dessert, or can eat them with your curries.

Dark Chocolate:

Who doesn't like dark chocolate, and guess what they have an ample amount of zinc content! Try not to eat more than a piece as they have high sugar content. They Contain 3.3 mg of zinc.

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It is antioxidant-rich, it may help the body burn fat at a higher rate by increasing metabolism.


It plays a crucial role in energy production by transporting fatty acids into your cell's mitochondria, which may help burn fat to create usable energy.


It is antioxidant-rich, it is vital for the biosynthesis of collagen, L-carnitine, and fat oxidation.

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6 Zinc-rich Food Items That Are Great to Improve Overall Wellness | Power Gummies