What are the health benefits of zinc in kale. How does kale contribute to overall nutrition. Can kale be incorporated into a balanced diet. Are there any potential risks associated with consuming kale.

The Nutritional Profile of Kale: A Closer Look at Zinc and Beyond

Kale, a cruciferous vegetable belonging to the Brassicaceae family, has gained popularity as a nutritional powerhouse. While it’s widely known for its rich vitamin and mineral content, the presence of zinc in kale often goes unnoticed. Zinc plays a crucial role in various bodily functions, making kale an excellent addition to a balanced diet.

A single cup of raw kale contains approximately 0.3 mg of zinc, which may seem modest at first glance. However, when considering the overall nutrient density of kale, this amount becomes more significant. The recommended daily intake of zinc for adults is 8-11 mg, depending on gender and life stage. By incorporating kale into your meals, you can contribute to meeting your daily zinc requirements while benefiting from its other nutritional offerings.

Key Nutrients in Kale

• Vitamins: C, K, A, and B complex
• Minerals: Calcium, potassium, magnesium, and zinc
• Antioxidants: Beta-carotene, lutein, and zeaxanthin
• Fiber: Both soluble and insoluble

Is zinc the only mineral that makes kale nutritionally valuable? Certainly not. Kale’s nutritional profile is diverse, offering a wide array of essential nutrients that contribute to overall health and wellbeing.

Zinc in Kale: Unraveling Its Role in Human Health

Zinc is an essential trace mineral that plays a vital role in numerous biological processes. Its presence in kale, although in smaller quantities compared to some other foods, contributes to the vegetable’s overall health benefits.

Functions of Zinc in the Body

1. Immune system support
2. Protein synthesis
3. Wound healing
4. DNA synthesis
5. Cell division

How does the zinc in kale contribute to these functions? When consumed as part of a varied diet, the zinc in kale works synergistically with other nutrients to support these vital processes. Its bioavailability may be enhanced by the presence of vitamin C, also abundant in kale, which aids in zinc absorption.

Kale’s Impact on Diabetes Management and Prevention

Research suggests that kale may play a role in diabetes management and prevention. The fiber content in kale is particularly noteworthy in this context. A 2018 study indicated that individuals consuming high amounts of dietary fiber have a lower risk of developing type 2 diabetes.

Can kale help regulate blood sugar levels? The antioxidants present in kale, such as vitamin C and alpha-linolenic acid (ALA), may help reduce complications associated with diabetes by combating free radicals produced due to high blood sugar levels.

Kale’s Fiber Content and Diabetes

• Slows down digestion, preventing rapid spikes in blood sugar
• Promotes feelings of fullness, aiding in weight management
• Supports healthy gut bacteria, which may influence insulin sensitivity

While kale alone cannot prevent or cure diabetes, incorporating it into a balanced diet may contribute to better blood sugar control and overall health for individuals with or at risk of diabetes.

Cardiovascular Health: Kale’s Potential Heart-Protective Properties

The relationship between kale consumption and heart health is multifaceted, involving several nutrients working in concert. Potassium, fiber, and antioxidants in kale all contribute to its potential cardiovascular benefits.

How does kale support heart health? The potassium content in kale may help regulate blood pressure by counteracting the effects of sodium. A cup of cooked kale provides approximately 3.6% of an adult’s daily potassium needs. Additionally, the fiber in kale has been linked to lower blood lipid levels and reduced blood pressure.

Kale’s Heart-Healthy Nutrients

• Potassium: Helps regulate blood pressure
• Fiber: May lower cholesterol levels
• Antioxidants: Protect against oxidative stress

While kale can be a valuable addition to a heart-healthy diet, it’s essential to remember that overall dietary patterns and lifestyle factors play a crucial role in cardiovascular health.

Kale and Cancer: Exploring Potential Protective Effects

The potential anti-cancer properties of kale have been a subject of interest in nutritional research. Several components of kale may contribute to its possible cancer-protective effects.

Does kale have direct anti-cancer properties? While no single food can prevent cancer, the nutrients in kale may help create an environment in the body that is less favorable for cancer development. Chlorophyll in kale, for instance, may help prevent the body from absorbing heterocyclic amines, chemicals linked to cancer that form when grilling animal-derived foods at high temperatures.

Kale’s Anti-Cancer Compounds

• Chlorophyll: May bind to carcinogens
• Antioxidants: Combat free radicals
• Fiber: Associated with reduced risk of colorectal cancer
• Glucosinolates: Sulfur-containing compounds with potential anti-cancer properties

It’s important to note that while these compounds show promise in laboratory studies, more research is needed to fully understand their effects in the human body. Nonetheless, including kale as part of a varied, plant-rich diet may contribute to overall cancer risk reduction.

Bone Health: Kale’s Contribution to Skeletal Strength

Kale’s nutrient profile makes it a valuable food for supporting bone health. Its high content of vitamin K, calcium, and magnesium all play crucial roles in maintaining strong, healthy bones.

How does kale support bone health? Vitamin K in kale is particularly noteworthy, with a cup of cooked kale providing almost five times an adult’s daily need. This vitamin is essential for proper calcium utilization in bone metabolism. Additionally, the calcium and magnesium in kale directly contribute to bone mineral density.

Kale’s Bone-Supporting Nutrients

• Vitamin K: Aids in calcium metabolism and bone formation
• Calcium: Primary mineral component of bones
• Magnesium: Supports bone mineral density
• Vitamin C: Necessary for collagen formation in bones

While kale can be an excellent addition to a bone-healthy diet, it’s important to remember that other factors such as regular exercise and adequate vitamin D intake also play crucial roles in maintaining strong bones.

Digestive Health: Kale’s Role in Gut Wellness

The high fiber and water content in kale make it a valuable food for promoting digestive health. These components work together to prevent constipation and support regular bowel movements.

Can kale improve digestion? The fiber in kale acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy gut microbiome. This can lead to improved digestion and potentially better nutrient absorption. Additionally, the water content in kale helps soften stool and facilitate its passage through the digestive tract.

Kale’s Digestive Benefits

• Fiber: Promotes regular bowel movements
• Water: Helps prevent constipation
• Prebiotics: Support healthy gut bacteria
• Antioxidants: May help reduce inflammation in the digestive tract

While kale can be beneficial for many people’s digestive health, those with certain digestive conditions should consult with a healthcare provider before significantly increasing their kale intake, as its high fiber content may exacerbate symptoms in some cases.

Skin and Hair Health: Kale’s Beauty-Boosting Potential

The nutrient profile of kale makes it a potentially beneficial food for maintaining healthy skin and hair. Its high content of vitamins A and C, in particular, contribute to these potential benefits.

How does kale contribute to skin and hair health? Beta-carotene in kale, which the body converts to vitamin A as needed, is essential for the growth and maintenance of all body tissues, including skin and hair. Vitamin C, also abundant in kale, is crucial for collagen production, a protein that provides structure for skin, hair, and bones.

Kale’s Skin and Hair Supporting Nutrients

• Beta-carotene: Supports skin cell turnover
• Vitamin C: Essential for collagen production
• Vitamin K: May help reduce dark circles under eyes
• Antioxidants: Protect against oxidative stress that can lead to premature aging

While incorporating kale into your diet can potentially benefit your skin and hair, it’s important to remember that overall diet, hydration, and lifestyle factors play significant roles in skin and hair health.

Incorporating Kale into Your Diet: Creative and Delicious Ideas

Despite its numerous health benefits, some people find kale’s taste challenging. However, there are many ways to incorporate this nutritious green into your diet in enjoyable ways.

How can you make kale more palatable? One effective method is to massage raw kale with a bit of oil and salt, which helps break down its tough fibers and mellows its flavor. This technique is particularly useful for kale salads.

Ways to Enjoy Kale

• Sautéed as a side dish with garlic and olive oil
• Blended into smoothies with fruits for added nutrition
• Baked into crispy chips as a healthy snack
• Added to soups and stews for extra nutrients
• Used as a base for pesto instead of basil

Experimenting with different preparation methods and recipes can help you find enjoyable ways to incorporate kale into your diet and reap its nutritional benefits.

Potential Risks and Considerations When Consuming Kale

While kale is generally considered a healthy food, there are some potential risks and considerations to keep in mind, especially for certain individuals or when consumed in large quantities.

Can kale have any negative effects? For most people, moderate consumption of kale is safe and beneficial. However, its high vitamin K content can interfere with blood-thinning medications, and its goitrogens may affect thyroid function in some individuals.

Potential Concerns with Kale Consumption

• Interaction with blood-thinning medications due to high vitamin K content
• Potential thyroid issues due to goitrogens, especially when consumed raw in large amounts
• Digestive discomfort in some individuals due to high fiber content
• Possible pesticide residues if not organic (kale is often on the “Dirty Dozen” list)

It’s always advisable to consult with a healthcare provider before making significant changes to your diet, especially if you have pre-existing health conditions or are taking medications.

In conclusion, kale, with its zinc content and array of other nutrients, offers a wide range of potential health benefits. From supporting heart health to potentially aiding in cancer prevention, this versatile green can be a valuable addition to a balanced diet. However, as with any food, it’s important to consume kale in moderation and be aware of any individual health considerations. By understanding both the benefits and potential risks, you can make informed decisions about incorporating kale into your dietary routine.

Health benefits, nutrition, diet, and risks

Kale is a green, leafy, cruciferous vegetable that is rich in nutrients. Kale can be good for adding fiber and antioxidants to the diet in many savory dishes, salads, and smoothies.

It is a member of the mustard, or Brassicaceae, family, as are cabbage and Brussels sprouts.

Possible benefits include helping manage blood pressure, boosting digestive health, and protecting against cancer and type 2 diabetes.

This article looks at the nutritional content and health benefits of kale, how to include it in the diet, and reasons why some people should not eat too much of it.

Share on PinterestConsuming kale may help boost digestive health, among other benefits.

Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.

Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.

These toxins, known as free radicals, are unstable molecules. If too many build up in the body, they can lead to cell damage. This may result in health problems such as inflammation and diseases. Experts believe that free radicals may play a role in the development of cancer, for example.

Learn more here about antioxidant foods.

Diabetes

The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and antioxidants. There is evidence that some of these may offer protection against diabetes.

Fiber: A 2018 study concluded that people who consume the highest amounts of dietary fiber appear to have a lower risk of developing type 2 diabetes. Consuming dietary fiber might also lower blood glucose levels, the authors note.

Antioxidants: Authors of a 2012 article note that high blood sugar levels can trigger the production of free radicals. They note that antioxidants, such as vitamin C and alpha-linolenic acid (ALA), can help reduce complications that may occur with diabetes. Both of these antioxidants are present in kale.

Which foods can help stabilize blood sugar levels?

Heart disease

Various nutrients in kale may support heart health.

Potassium: The American Heart Association (AHA) recommend increasing the intake of potassium while reducing the consumption of added salt, or sodium. This, say the AHA, can reduce the risk of high blood pressure and cardiovascular disease. A cup of cooked kale provides 3.6% of an adult’s daily needs for potassium.

Fiber: A Cochrane review from 2016 found a link between consuming fiber and a lower blood lipid (fat) levels and blood pressure. People who consumed more fiber were more likely to have lower levels of total cholesterol and low-density lipoprotein (LDL), or “bad” cholesterol.

People need both soluble and insoluble fiber. Learn more here about both types.

Cancer

Chlorophyll: Kale and other green vegetables that contain chlorophyll can help prevent the body from absorbing heterocyclic amines. These chemicals occur when people grill animal-derived foods at a high temperature. Experts have linked them with cancer.

The human body cannot absorb much chlorophyll, but chlorophyll binds to these carcinogens and prevents the body from absorbing them. In this way, kale may limit the risk of cancer, and pairing a chargrilled steak with green vegetables may help reduce the negative impact.

Antioxidants: The vitamin C, beta carotene, selenium, and other antioxidants in kale may help prevent cancer. Studies have not found that supplements have the same effect, but people who have a high intake of fruits and vegetables appear to have a lower risk of developing various cancers. This may be due to the antioxidants these foods contain.

Fiber: A high consumption of fiber may help reduce the risk of colorectal cancer, according to a study from 2015.

How does a person’s diet affect their cancer risk? Find out here.

Bone health

Calcium and phosphorus are crucial for healthy bone formation.

Some research has suggested that a high intake of vitamin K may help reduce the risk of bone fractures.

A cup of cooked kale provides almost five times an adult’s daily need for vitamin K, around 15–18% of their calcium need, and about 7% of the daily phosphorus requirement.

Get some more tips on increasing bone density.

Digestion

Kale is high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract.

Which foods can boost digestion?

Skin and hair

Kale is a good source of beta-carotene, the carotenoid that the body converts into vitamin A as it needs it.

Beta-carotene and vitamin A are necessary for the growth and maintenance of all body tissues, including the skin and hair.

The body uses vitamin C to build and maintain collagen, a protein that provides structure for skin, hair, and bones. Vitamin C is also present in kale.

A cup of cooked kale provides at least 20% of a person’s daily need for vitamin A and over 23% of the daily requirement for vitamin C.

Which other foods can boost hair growth?

Eye health

Kale contains lutein and zeaxanthin, an antioxidant combination that may help reduce the risk of age-related macular degeneration.

Vitamin C, vitamin E, beta-carotene, and zinc also play a role in eye health. All of these are present in kale.

For more tips on what to eat for eye health, click here.

The table below shows the amount of each nutrient in a cup of boiled kale, weighing around 118 grams (g), without added salt.

It also shows how much an adult needs of each nutrient, according to the 2015–2020 Dietary Guidelines for Americans. Requirements vary according to the individual’s sex and age.

Nutrient	Amount in 1 cup	Daily adult requirement
Energy (calories)	42.5	1,800–3,000
Carbohydrate in grams (g)	6.3, including 1.4 g of sugar	130
Fiber (g)	4. 7	22.4–33.6
Protein (g)	3.5	46–56
Calcium in milligrams (mg)	177	1,000–1,200
Iron (mg)	1.0	8–18
Magnesium (mg)	29.5	320–420
Phosphorus (mg)	49.6	700
Potassium (mg)	170	4,700
Sodium (mg)	18.9	2,300
Zinc (mg)	0.3	8–11
Copper (mcg)	0.8	900
Manganese (mg)	0.6	1.8–2.3
Selenium in micrograms (mcg)	1.1	55
Vitamin C (mg)	21	75–90
Folate (mcg DFE)	76.7	400
Betaine (mg)	0.4	No data
Beta carotene (mcg)	2,040	No data
Lutein + zeaxanthin (mcg)	5,880	No data
Vitamin E (mg)	1. 9	15
Vitamin K (mcg)	494	90–120
Vitamin A (mcg RAE)	172	700–900

Kale also provides a range of antioxidants and B vitamins.

Find out more about the importance of spinach, which is another green, leafy vegetable.

Kale is a crisp and hearty vegetable, with a hint of earthiness. The flavors and nutritional content can vary between types. Younger leaves and summer leaves tend to be less bitter and fibrous.

Curly kale: This is the most commonly available type. It is usually bright green, dark green, or purple, with tight, ruffled leaves that are easy to tear. To remove the leaves from the fibrous stalk, run your hand down the stalk in the direction of growth.

Lacinato or dinosaur kale: This dark blue-green variety is firmer and more robust than curly kale. It is known as dinosaur kale because of its scaly texture. The leaves tend to be longer and flatter and maintain their texture after cooking. Less bitter than curly kale, dinosaur kale is ideal for making kale chips.

Red Russian kale: This is a flat-leaf variety that looks a little like oak leaves. The stalks are slightly purple, and the leaves have a reddish tinge. People may find the stalks too fibrous to eat, but the leaves are sweet and delicate, with a hint of pepper and lemon, almost like sorrel. People can add them raw to salads, sandwiches, and juices, or as a garnish.

Kale grows well in the colder winter months, making a good addition when other fruits and vegetables are less readily available. It is best to cook winter kale, as colder weather can turn the sugars in kale into starch, increasing the bitterness and fiber content.

Serving suggestions

People can eat kale raw, or steam, braise, boil, or sautée it, or add it to soups and casseroles.

Raw: Scrunching the leaves briefly in the hands can make them easier to digest. Add to salads, sandwiches, wraps, or smoothies.

As a side dish: Sauté fresh garlic and onions in olive oil until soft. Add kale and continue to sauté until desired tenderness. Alternatively, steam for 5 minutes, then drain and stir in a dash of soy sauce and tahini.

Kale chips: Remove the ribs from the kale and toss in olive oil or lightly spray and sprinkle with a combination of cumin, curry powder, chili powder, roasted red pepper flakes or garlic powder. Bake at 275°F for 15–30 minutes to desired crispness.

Smoothies: Add a handful of kale to any favorite smoothie. It will add nutrients without changing the flavor very much.

The Environmental Working Group, which assesses a range of products every year, put kale third on their 2019 list of fruits and vegetables most at risk of contamination with pesticides. People should wash kale thoroughly before using it.

Some people should avoid eating too much kale for the following reasons:

Beta-blockers: Doctors often prescribe this type of medication for heart disease. It can increase potassium levels in the blood. People who use beta-blockers should consume high potassium foods, such as kale, in moderation.

Kidney disease: Consuming too much potassium can be harmful to people whose kidneys are not fully functional. If the kidneys cannot remove excess potassium from the blood, consuming additional potassium could be fatal.

Blood thinners: Kale is a rich source of vitamin K, which contributes to blood clotting. This could interfere with the activity of blood thinners, such as warfarin (Coumadin).

Anyone who is taking any of these medications should speak to their doctor about foods to avoid.

Kale is a green, leafy vegetable that provides a wide range of nutrients. It is a healthful addition to a varied diet, and people can use it in numerous ways.

Learn more about other cruciferous vegetables:

• Brussels sprouts
• Broccoli

Q:

Are foods like kale safe for people with a risk of a blood clot, since it contains so much vitamin K?

A:

Those who are at risk of a blood clot should speak to their doctors about how much vitamin K is appropriate for them.

Those who use blood clotting medications, such as warfarin, should eat similar amounts of vitamin K daily to keep levels consistent, as extra vitamin K will affect the amount of medication they need.

Giving up vitamin K-rich foods is not necessary; it is more about keeping the amounts you consume daily consistent.

Read this article in Spanish.

Natalie Olsen, R.D., L.D., ACSM EP-CAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Was this helpful?

Best Foods With Zinc to Strengthen Your Immune System

Zinc is a top mineral for boosting immunity. Reach for these foods to get your fix.

By Moira LawlerMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: December 10, 2021

Medically Reviewed

Next up video playing in 10 seconds

Do you like oysters? Eat them and you’ll do your immune system a favor.

Did you know that a healthy amount of zinc in your diet has been linked to an improved immune system and faster wound healing? The benefits of getting enough zinc don’t stop there.

Research has also found that zinc may help in these situations:

Shorten the common cold. When taken as an over-the-counter supplement, zinc reduced the severity and duration of the common cold, reported a meta-analysis. A systematic review published in July 2020 in The American Society of Tropical Medicine and Hygiene found that zinc supplementation could potentially reduce the length of the common cold by 2.25 days.

Fend off heart disease. In a preliminary lab study published in July 2015 in the Journal of Biological Chemistry, researchers found that zinc may play an important role in regulating the heartbeat — a potential advancement in the fight against arrhythmia-related heart failure. For the study, scientists used cardiac tissue from sheep hearts when observing these benefits, so more research in humans is needed before it’s clear that eating foods with zinc would produce these results for people. Another study, published in May 2020 in Lipids in Health and Disease, found that supplementing with zinc and magnesium for 12 weeks helped people with type 2 diabetes and coronary heart disease decrease insulin and fasting blood sugar levels and increase HDL (“good”) cholesterol, though the study was small, with only 60 participants, and the study authors noted that more research is needed.

Treat hypothyroidism. Researchers have observed that zinc positively affected thyroid function in a study published online in 2015 in the Journal of the American College of Nutrition of a small group of overweight women with hypothyroidism.

Improve eye health. Specifically, supplemental zinc may help slow the progression of age-related macular degeneration, according to the National Institutes of Health (NIH).

Support wound healing. As mentioned, zinc may aid the healing of wounds by reducing inflammation and activating immune cells at the area of injury, per research cited in an article published in January 2018 in Nutrients.

RELATED: 8 Ways to Keep Your Immune System Healthy

Can Adding These Foods to My Diet Help Prevent Illnesses Like the Novel Coronavirus?

Another hot topic: zinc’s effect on COVID-19. The data is inconclusive at this point, according to the NIH.

But it seems that being deficient in zinc could worsen symptoms if you do test positive for COVID-19. A small study published in November 2020 in the International Journal of Infectious Diseases found that a significant number of people with COVID-19 were also deficient in zinc and that the zinc-deficient individuals developed more complications than those who were not deficient in the mineral. That said, more studies are needed to know the true relationship between zinc deficiency and COVID-19.

Unfortunately, it seems that starting to take zinc once you’re diagnosed won’t help. According to a trial published in February 2021 in JAMA Network Open, supplementing with zinc did not lessen COVID-19 symptoms among patients who’d been diagnosed.

RELATED: Study Shows Some Vitamins and Supplements Linked to Reduced Risk of COVID-19 in Women

How Much Zinc Should You Take to See Benefits?

Zinc is an essential trace mineral, which means our bodies need only a small amount of it to maintain good health, according to MedlinePlus. The NIH sets the recommended dietary allowance at 8 milligrams (mg) for adult women and 11 mg for adult men. While only a small amount may be needed, don’t underestimate the power of this mighty mineral.

10 Best Sources of Zinc

Here are 10 foods that can help you hit your zinc quota every day.

1403

Oysters Pack Zinc and Other Key Vitamins and Minerals

Jack Andersen/Getty Images

This bivalve is a zinc powerhouse of 5.5 mg per raw oyster, according to the U.S. Department of Agriculture (USDA). That means oysters are an excellent source of the mineral. This shellfish is also low in calories, with only 7 calories per oyster, and is packed with other valuable vitamins and minerals, including vitamin B12 and selenium, per the USDA.

Try oysters cooked, canned, or on the half shell. No matter how you serve them, you’re in for a tasty treat and possibly a stronger immune system to boot, thanks to their zinc content.

1404

Crab and Lobster Make It Easy to Meet Your Zinc Needs

Jill Chen/Stocksy

Crab and lobster are both excellent sources of zinc. According to the USDA, 3 ounces (oz) of cooked Alaskan king crab offers 6.5 mg, and a small steamed or boiled lobster has 4.7 mg. Seafood is also a great addition to any heart-healthy diet, though shellfish doesn’t provide as many heart benefits as salmon and sardines do, according to Harvard Health Publishing.

RELATED: 7 of the Best Sources of Omega-3 Fatty Acids

1405

Meat and Poultry Serve Up Protein and Zinc

Jeff Wasserman/Stocksy

Beef, pork, and chicken are not only loaded with protein, they provide a decent helping of zinc, too. For the most nutritious cuts, choose lean meats such as 90 percent lean beef, pork tenderloin, and boneless chicken breasts, according to the USDA. Just 1 cup of chopped roasted, skinless chicken breast has 2.13 mg of zinc, according to the USDA. That makes chicken a good source of the mineral.

While the jury is still out on which came first, eggs also contain zinc — about 0.6 mg per large egg, per the USDA — so crack one open today to help optimize your levels of the nutrient.

If you’re a vegetarian or vegan, research shows that you can still get enough zinc if you carefully plan your diet. That said, be diligent about it: The NIH notes that people on these plant-based diets may need 50 percent more zinc than recommended amounts. To get your fix, there are plenty of nonmeat sources of zinc on this list. Plus, you’re doing your body good by filling your plate with plants: Following a healthy plant-based diet has been linked to lower mortality risks among American adults, according to a study published in April 2018 in The Journal of Nutrition.

1406

Vegetables Such as Mushrooms and Kale Are Low-Calorie Sources of Zinc

Harald Walker/Stocksy

Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals? One cup of sliced raw mushrooms contains 0. 36 mg of zinc, according to the USDA. Kale offers roughly the same amount (0.3 mg) in 1 cooked cup.

Adding these foods to your diet will give you an extra dose of zinc without adding many calories to your daily total. Mushrooms have a mere 20 calories in 3 oz, plus an excellent amount of the B vitamin riboflavin, according to the USDA.

In addition to zinc, kale offers vitamins A, K, B6, and C, plus calcium, potassium, copper, and manganese — all for only 33 calories per cup, according to the Mayo Clinic. Give this delicious mushroom risotto from Pinch of Yum a try!

RELATED: 10 Tricks for Getting Enough Fruits and Veggies

1407

Legumes Are a Vegetarian-Friendly Source of Zinc

Ina Peters/Stocksy

Krista Linares, RDN, who is the founder of Nutrition con Sabor in Raleigh, North Carolina, emphasizes that while zinc is commonly found in animal products, vegans and vegetarians aren’t out of luck. Legumes like chickpeas, lentils, and beans also provide zinc, she says. Add foods like hummus, edamame, and black beans to your meals for extra zinc and other health benefits.

Of these foods, 1 cup of lentils, which offers 2.52 mg per cup, is an excellent source, while good sources include the same serving sizes of cooked edamame (2.13 mg), black beans (1.93 mg), and canned chickpeas (1.66 mg).

For relatively few calories, legumes are a great low-fat, high-protein food packed with vitamins, minerals, and lots of dietary fiber, according to a study published in October 2015 in Clinical Diabetes.

1408

Versatile Nuts and Seeds Make It Easy to Up Your Zinc Intake

Jeff Wasserman/Stocksy

Next time you prepare a salad, toss in an ounce of pumpkin seeds or pine nuts for extra crunch. They’ll provide 2.17 mg (an excellent source) and 1.8 mg (a good source), respectively, notes the USDA.

Or pick up some nuts from your grocery store. Try sprinkling cashews, pecans, or peanuts (technically a legume) on top of low-fat or fat-free yogurt or oatmeal. For example, 1 oz of dry-roasted cashews is a good source of zinc, with 1.6 mg, per the NIH.

Haven’t tried chia seeds yet? These little guys are a good source, too — 1 oz provides 1.3 mg of the mineral, notes the USDA. Add them to your dinner menu with this linguine al limone with grilled chia-chicken meatballs recipe from Janie Hoffman’s The Chia Cookbook.

RELATED: 15 Recipes That Can Help Strengthen Your Immune System

1409

Whole Grains Deliver Fiber and Key Vitamins and Minerals Like Zinc

Pavel Gramatikov/Stocksy

Whole grains offer a myriad of health benefits. Packed with fiber, vitamins, minerals, and — you guessed it — zinc, 1 cup of raw oats is an excellent source, with 2.95 mg of zinc, while the same amount of cooked brown rice is a good source, with 1.38 mg. Also, if you like using whole-wheat bread on a sandwich, know that two slices have 1.12 mg of the mineral. Another whole grain that is a good source of zinc is cooked quinoa, which provides 1. 85 mg per cup. If you’re new to that ingredient and need cooking inspiration, try this quinoa chili recipe from Damn Delicious.

1410

Fortified Breakfast Cereals Can Provide a Quarter of Your Zinc Needs — But Watch for Sugar

Larissa Veronesi/Offset

Many breakfast cereals are fortified with a number of vitamins and minerals, including zinc. In general, 1 cup provides 2.8 mg, an excellent source, according to the NIH. Check the nutrition label to see exactly how much you’ll be getting from your favorite brand.

While analyzing the nutrition label, take a look at added sugar, too. According to an analysis of 1,556 cereals by the Environmental Working Group, the vast majority of cereals are too sweet to be considered healthy, packing roughly 2 teaspoons of sugar per serving. Ryan Andrews, RD, a principal nutritionist and advisor with Precision Nutrition based in Norwalk, Connecticut, advises looking for a cereal that shows no more than 6 g of sugar per serving (again, usually 1 cup) and has whole grains as the first ingredient on the list. He says Total, Corn Chex, Wheat Chex, and Rice Chex are reasonably healthy options.

RELATED: 7 Foods That Fight Back: Immune System Boosters

1411

Milk and Dairy Foods Help You Meet Your Calcium and Zinc Goals

Cristina Mitchell/Stocksy

In addition to being rich sources of calcium, milk and yogurt are delicious and nutritious sources of zinc. According to the USDA, 1 cup of nonfat milk or low-fat milk contains 1.1 mg and 1.05 mg, respectively, offering some of the mineral. Meanwhile, 1 cup of nonfat yogurt or low-fat plain yogurt is an excellent source with 2.38 mg and 2.2 mg, respectively.

Add fat-free or low-fat milk to cereal, oatmeal, and smoothies, and try yogurt topped with granola and fresh fruit.

Again, don’t worry if you’re dairy-free. As you can see from this list, there are plenty of ways to source zinc and steer clear of animal products.

1412

Try Decadent Dark Chocolate for a Zinc-Filled Dessert

Ina Peters/Stocksy

What a sweet surprise! Yet another exciting fact about dark chocolate is that it’s a source of zinc. And the darker, the better: Generally, 60 to 69 percent cacao varieties offer some — nearly 0.75 mg — per ounce, while 70 to 85 percent cacao varieties contain slightly more, 0.9 mg, according to the USDA.

That’s not all though: Dark chocolate may have some vascular benefits, including lowering blood pressure and improving blood flow, due to its flavanol content, according to the Cleveland Clinic. While dark chocolate may be your favorite source of zinc, remember that it’s not the only one: To keep calories and sugar in check, stick to no more than 1 oz per day.

RELATED: Can Dark Chocolate Improve Your Immunity?

10 foods that are rich in zinc

Zinc is essential for our health. Eating foods rich in zinc is useful at least in order to recover faster after training. The human body cannot synthesize zinc, so you need to make sure that this trace element enters the body in sufficient quantities with food.

The ten foods listed below are the ones to look out for if you find yourself deficient in zinc. This can only be known for certain with the help of tests. Symptoms that accompany a zinc deficiency in the body: you constantly feel tired, your eyesight worsens, your skin becomes dry and your hair brittle, you recover for a long time after intense training.

Zinc is involved in important processes that occur in the body:

• ensures the functioning of more than 300 enzymes and is included in many processes of cellular metabolism;
• helps protein synthesis;
• supports the immune system;
• promotes the restoration of connective tissues.

Daily intake of zinc for men – 11 mg, for women (except during pregnancy and lactation) – 8 mg.

1. Red meat

Any meat is a source of zinc

, but only beef, lamb and pork contain enough zinc. For example, 100 grams of raw minced meat from the listed types of meat contains 4.8 mg of zinc, which is 44% of the daily value. Red meat also has other beneficial substances: iron, B vitamins and creatine.

But keep in mind that eating a lot of red meat, especially fried meat, is associated with an increased risk of heart disease. However, as long as you eat red meat in moderation and as part of a diet rich in fruits, vegetables, and fiber, you have nothing to worry about.

2. Shellfish

Shellfish is a healthy and low-calorie food and the main source of zinc. Oysters contain the most zinc, with a serving of six oysters averaging about 32 mg of zinc, or 291% of the daily value.

Shrimps and mussels are also rich in zinc: 100 grams of these seafood contain 14% of the daily value.

3. Legumes

Legumes (such as chickpeas, lentils and beans) also contain a significant amount of zinc: in 100 grams of finished lentils – about

12% of the daily value.

But keep in mind: legumes contain phytates, these substances interfere with the absorption of zinc and other minerals. That is, zinc from legumes is not as well absorbed as, for example, from animal products. Despite this, legumes are an important source of zinc, especially for people who follow a vegan or vegetarian diet. By the way, heating or soaking legumes increases the bioavailability (absorption by the body) of this mineral.

4. Seeds

The seeds help increase your daily zinc intake (but can ruin your smile if consumed in excess). For example, three tablespoons (30 grams) of pumpkin or sesame seeds contain 31% and 43% of the recommended daily intake for men and women.

Seeds are a good source of fiber, healthy fats and vitamins, so it’s wise to include them in your diet at least a couple of times a week.

5. Nuts

Including nuts (especially pine nuts, peanuts, almonds, and cashews) in your diet can significantly increase your zinc intake. For example,

a handful of almonds (28 grams) contains 15% of the daily value of

.

Nuts have been shown to reduce the risk of heart disease, cancer and diabetes.

6. Dairy products

Dairy products provide all kinds of nutrients to the body, including zinc.

Milk and cheese are the most popular sources of zinc as they are high in the bioavailable mineral. For example, 100 grams of cheddar cheese contains about 28% of the daily value of zinc, and one cup of whole milk contains about 9% of the daily intake of zinc.

In addition, dairy products are good for bone health due to protein, calcium and vitamin D.

7. Eggs

Eggs contain a moderate amount of zinc. One large chicken egg contains about 5% of the daily requirement of this trace element. And eggs are a source of B vitamins, selenium and choline, which most people lack.

8. Cereals

Some whole grain products such as wheat, rice and oats

contain zinc

. However, just like legumes, whole grains contain phytates that impair zinc absorption. Therefore, relying on cereals as the sole source of zinc is not recommended.

Grains are also a source of other important nutrients: fibre, B vitamins, magnesium, iron, phosphorus, manganese and selenium.

9. Vegetables (at least some of them)

In general, vegetables and fruits are not rich enough in zinc to make up for its lack in the body. However, some of them still contain enough zinc and will help maintain normal levels (especially if you do not eat meat).

Potato (one large tuber) contains about 1 mg of zinc, which is 9% of the daily value. Zinc is found in cabbage (about 3% of the daily value per 100 grams).

10. Dark chocolate

Dark chocolate also contains zinc.

A 100-gram bar of 70-85% chocolate

contains about 3.3 mg of zinc, or 30% of the daily requirement.

Of course, not everyone will take the risk of eating 100 grams of dark chocolate at a time, because in addition to the high content of zinc, you will get another 600 extra calories. Therefore, we recommend limiting ourselves to 10-20 grams of dark chocolate per day – as a pleasant and healthy addition to the diet.

Subscribe to The Challenger!

Share

Foods Rich in Zinc (Top 100 Natural Sources)

Zinc is the second most important metal in the body after iron. According to
WHO report, its deficiency affects about a third of the population in
around the world and this annually leads to 1.4% of deaths. Research confirms
that the mineral accelerates recovery from colds, stabilizes the level
blood sugar and helps keep skin, eyes, and heart healthy.
But in overdose, it can rob you of your taste. Read more

Top 100 Natural Sources of Zinc

Read also

Our Ultimate Zinc Article:

• Daily Zinc Requirements for Men, Women and Children
• Useful properties of zinc (application in official and traditional medicine, calcium in scientific research and cosmetology)
• Contraindications and precautions (signs of deficiency and excess, interaction with other elements and medications)

Article about zinc and its importance for the body

Information sources

1. U.