Foods High in Zinc: Top 9 Foods High in Zinc and Their Health Benefits

  • Nuts and seeds

Nuts – Thelifetoday.com

Nuts and seeds can be very delicious snacks when you are watching YouTube videos or scrolling through social media. But are you aware of their nutritional value? If not then you are at the right place to learn. There are several kinds of nuts that are rich in zinc. Following data will help in understanding how much zinc is present in these little food items:

  • Pumpkin seeds contain 10mg of zinc per 100 grams of them.
  • Hemp seeds have the same amount of zinc as that of pumpkin seeds per 100 grams of them.
  • Pine nuts have 6mg of Zinc per 100 grams.
  • Roasted cashews have a similar amount to pine nuts.
  • Sunflower seeds, chia seeds, and roasted pecans come just underneath pine nuts and cashews when it comes to zinc content. They have 5mg / 100 grams.
  • Flax seeds and Brazil nuts both have 4mg / 100 grams.
  • Almonds give around 30% of the daily zinc requirement when 100 grams of them are consumed. The amount of zinc per 100g is 3 milligram.

These figures clearly depict that nuts and seeds have great potential to be used in the diet for increased zinc uptake.