10 Zinc Rich Vegetables To Include In Your Diet For Improved Health

Getting the right amount of nutrients can sometimes be a challenge. Fibre, zinc, sodium are all essential for optimal health. Speaking of zinc, did you know that it’s an essential mineral forming a component of more than 300 enzymes in the body that assists in wound healing, functioning of the immune system, building proteins and DNA among other things? Zinc is also needed for maintaining the sense of taste and smell. In fact, a deficiency of zinc can lead to stunted growth, diarrhoea, impotence, hair loss etc. This is why it’s essential to include zinc rich vegetables in your diet. Keep reading to know all about it. 

Vegetables Containing Zinc

Here are 10 vegetables containing zinc that you need to include in your daily diet. Check out these zinc rich foods.

Spinach 

Spinach is loaded with zinc. You can easily include it in your diet by adding spinach to your soups, stews, curries and even salads. 100 gms of spinach has 79 mg of zinc and besides zinc, it contains carotenoids, vitamin C, vitamin K, folic acid, iron and calcium. Oh btw, if you’re still not convinced, we have to tell you that spinach is also a great food for hair growth. 

Mushrooms 

If you haven’t been eating enough mushrooms, here’s why you need to ASAP. One cup of mushrooms contains 0.5 mg of zinc and the ideal consumption is at least five mushrooms a day. Mushrooms are high in fibre, protein and antioxidants too. They also help with health concerns such as diabetes. You can add them to your salads, soups or cook them with other veggies. 

Peas 

Peas are another zinc rich vegetable. Half a cup of peas will give you 0.5 gms of the mighty mineral. Besides zinc, green peas are a good source of vitamins C and E and other antioxidants that help strengthen your immune system. They’re also loaded with vitamin A and B and help reduce inflammation and lower your risk of chronic conditions including diabetes, heart disease and arthritis. You can easily include them in your diet by adding them to your salads or sabzis. 

Lima Beans 

Lima beans are a tad bit difficult to get in India, but we can assure you that they’re totally worth it. Per 100 gms of the beans have 0.8 gms of zinc. Apart from that, lima beans are a low-fat source of healthy complex carbs, fibre and protein. They’re also rich in potassium, iron, magnesium and vitamin C. 

Potassium Rich Foods List

Lentil Sprouts 

Lentil sprouts make for a great zinc rich vegetable. Per 100 gms of sprouts consists of a whopping 1.5 mg of zinc. Lentil sprouts also contain vitamins A, B, C and E. The best bit is that they can easily be made at home and are a yummy addition to your sandwiches, soups, stews or they can also be had on their own as a delicious and low-cal snack. 

Asparagus 

Asparagus is great zinc containing vegetable. A cup of the veggie consists of 0.6 mg of zinc. They’re also low in calories and a great source of other nutrients including fibre, folate and vitamins A, C, and K. Additionally, eating asparagus has a number of benefits including weight loss, improved digestion, and lower blood pressure. 

Beet Greens 

Beet greens are one of the most healthy vegetables ever. They help boost immunity, lower blood pressure, boost cardiovascular function, improve eye health, strengthen bones, improve eye health and help create healthy skin among other things. Per cup of beet greens includes 0.5 gm of zinc. You can toss them into your pasta, in your eggs and in salads. Beet greens are also an acne fighting food. 

Broccoli 

Broccoli has plenty of health benefits to offer. It’s good for heart health, contains cancer-protective compounds, is good for eye health, supports hormonal balance, and supports the immune system among other things. And, it also contains 0.5mg per cup. Time to add the veggie to your daily diet? 

Okra

Okra is quite popular in India and for all the right reasons. The vegetable is rich in vitamins A and C as well as antioxidants that help reduce the risk of serious health conditions like cancer, diabetes, stroke and heart disease. Per cup of okra contains 0.5 mg of zinc. 

Sweet Corn 

Who doesn’t love sweet corn? But, did you know that the vegetable is loaded with nutrients and minerals? Per 100 gms of sweet corn contains 0.7 mg of zinc. They also have high fibre content and help aid digestion and decrease the risk of heart disease. It also consists of manganese, copper, phosphorus etc. 

Well, we hope you include these zinc rich vegetables in your daily diet ASAP. 

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