Interesting Health

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can disrupt absorption of copper and iron, as well as create large amounts of toxic free radicals. The current RDA for Zinc is 15mg2: Wheat Germ

Packed in jars and sold toasted, wheat germ is great to sprinkle on top of any food. Try it on salads, rice, or steamed vegetables. Toasted wheat germ provides 17mg of zinc per 100g serving which is 112% of the RDA, crude (untoasted) wheat germ provides 12mg (82% RDA).

#4: Sesame Flour and Tahini(Sesame Butter)

Sesame products contain about 10mg of zinc per 100g serving (70%RDA). Sesame flour can be used as a substitute for wheat flour in cakes and breads. Tahini is commonly found in hummus, a ground chickpea spread and dip of the middle east, it will provide 4.6mg of zinc per 100g serving (31% RDA). Whole sesame seeds provide 7.8mg/100g (52% RDA).

#6:Roasted Pumpkin and Squash Seeds

A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 10mg of zinc per 100g serving (70% RDA). If you can’t find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside.

#8: Cocoa Powder and Chocolate

Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. Unsweetened baking chocolate provides 9.6mg of zinc per 100g serving for 64% of the RDA. Cocoa powder will provide 6.8mg (45% RDA) per 100g or 5.4mg(39%RDA) per cup. Most milk chocolates provide around 2.3mg(15% RDA) per 100g serving or 1mg(7%RDA) per bar.