Top 12 Zinc-Rich Foods Found in India

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Zinc is one of the most essential trace minerals our bodies need to function properly. It plays a key role in boosting your immune system, healing wounds, and supporting growth and development during critical stages like pregnancy, infancy, and adolescence.

Beyond that, zinc is involved in the function of hundreds of enzymes, aids in protein and DNA synthesis, and even supports your sense of taste. It’s a true multitasker when it comes to keeping your body functioning at its best.

Despite its importance, many people unknowingly fall short of meeting their daily zinc requirements.

Human body stores zinc, primarily in skeletal muscle and bone.

The remaining zinc is distributed across other tissues, including the liver, skin, brain, kidneys, pancreas, and heart.

Despite this distribution, the body lacks a specialized zinc storage system. Therefore, it is essential to get enough zinc through diet.

For Indians, this is especially significant as traditional Indian diets sometimes lack variety in zinc-rich foods. Fortunately, India’s diverse cuisine and agricultural bounty offer a wide array of natural, affordable sources of zinc.

In this blog, we’ll dive into zinc-rich foods commonly found in India and explore why incorporating them into your diet is essential for good health.

How Much Do You Need?

Often overlooked, pumpkin seeds are tiny powerhouses of nutrients. Known for their nutty flavor and crunch, these seeds are packed with zinc, antioxidants, and magnesium.

They’re not only great for boosting immunity but also help reduce inflammation and promote good digestion.

Just an ounce-serving (28.35 grams) of pumpkin seeds can provide upto 2.2 mg of zinc, which covers about 20% of the DV.

Roast them with a sprinkle of salt and chili for a crunchy snack or prepare a homemade pumpkin seed chutney for a tangy, zinc-rich dip.

2. Sesame Seeds 

A staple in Indian households, sesame seeds are small but mighty when it comes to nutrition.

They are an excellent source of zinc and other minerals like calcium and magnesium, which help improve bone health.

A tablespoon (9 grams) of these tiny seeds contain about 0.7 mg of zinc, providing 6% of the DV.

Sesame seeds are also a key ingredient in various festive Indian dishes, making them both nutritious and culturally significant.

Sesame seeds are widely used in Indian sweets like til laddoos, but they can also be sprinkled over salads or added to savory dishes like chutneys or roasted vegetables for an extra zinc boost.

3. Cashews

Beloved for their creamy texture and rich flavor, cashews are a versatile ingredient in Indian cooking.

Alongside zinc, cashews provide healthy fats and magnesium, making them a great addition to both sweet and savory dishes.

They offer 1.64 mg of zinc per one ounce (28.35 grams), which accounts for 15% of the daily requirement.

Enjoy spiced roasted cashews as an evening snack. You can also use cashews in desserts like kaju katli or blend into cashew paste to thicken curries.

4. Paneer

Paneer is a vegetarian favorite in India, loved for its soft texture and versatility.

It is a reliable source of zinc, protein, and calcium, making it an excellent choice for muscle and bone health.

100 grams of paneer provides around 2 mg of zinc, fulfilling 18% of the DV.

Paneer is a versatile ingredient used in a variety of Indian dishes, from curries like paneer butter masala to snacks like paneer tikka. It’s a great way to boost zinc intake, especially for vegetarians.

Did You Know? Paneer is often referred to as the “vegetarian meat” for its high protein content and satisfying texture.

5. Chickpeas

Chickpeas are a household staple in India, known for their earthy flavor and nutritional benefits.

They are an excellent source of plant-based protein, fiber, and zinc, making them a must-have in vegetarian diets.

These legumes provide 1.53 mg of zinc per 100 grams, which gives about 14% of the daily value.

Regular consumption of chickpeas supports digestion, heart health, and immunity.

Chickpeas are commonly used in dishes like hummus, chana masala, or even roasted as a healthy snack. They are a great addition to a balanced diet.

6. Spinach

Spinach is a versatile leafy green commonly used in Indian cooking.

While not the highest in zinc, spinach provides a moderate amount along with iron, vitamin K, and antioxidants.

Its ability to pair well with other zinc-rich foods makes it a great addition to a balanced diet.

100 grams of cooked spinach provides 0.76 mg of zinc, about 7% of the daily value.

Spinach contains antinutrients such as oxalates, phytates, which hinder the absorption of nutrients like iron, zinc. Cooking spinach enhances the absorption of these nutrients, making zinc more bioavailable for the body.

7. Mutton (Goat Meat)

Mutton is a premium source of zinc and other essential nutrients like iron and vitamin B12. It’s a popular choice in many Indian households, especially during festive meals.

A single cup (244 grams) of flavorful mutton gravy packs an impressive 7.64 mg of zinc, meeting a substantial 70% of your daily value. It’s not just a treat for your taste buds but also a powerhouse of essential nutrients!

Consuming mutton helps in maintaining muscle health, boosting immunity, and improving energy levels.

Cook a flavorful mutton curry or mutton biryani for a special occasion for a delicious and nutritious treat.

Choose lean cuts of mutton to reduce saturated fat intake while retaining its nutritional value. And mutton liver, a favorite cut for many, is also a rich source of zinc, providing 51% of the DV per 100 grams. Explore all the benefits of mutton liver!

8. Lentils (Dal)

Lentils like Moth beans (Matki dal), Urd bean (Urad dal), Chickpeas (Chana dal), Mung beans (Moong dal), and Pigeon peas (Toor dal) are a staple in Indian households and an excellent plant-based source of zinc.

Rich in protein, fiber, and other minerals, lentils are easy to cook and incredibly versatile. They promote digestive health and help in stabilizing blood sugar levels.

Zinc content per 100 grams of raw, mature seeds:

• Matki dal: 1.92 mg (17% DV)
• Urad dal: 3.35 mg (30% DV)
• Chana dal: 2.76 mg (25% DV)
• Moong dal: 2.68 mg (24% DV)
• Toor dal: 2.76 mg (25% DV)

Remember, these iron values are based on raw lentils, and their bioavailability increases significantly after cooking as antinutrients in them are broken down, making them even more beneficial for your health.

Lentils are a part of traditional Indian meals and are often consumed with rice or rotis for a complete protein profile.

Lentils are also the excellent sources of protein, discover all the protein-rich Indian foods!

9. Shrimp

Shrimp is a popular seafood delicacy in coastal regions of India.

Not only are they rich in zinc, but they are also an excellent source of lean protein, omega-3 fatty acids, and selenium.

Shrimp are light, flavorful, and cook quickly, making them perfect for both everyday meals and festive occasions.

A 100-gram serving of boiled shrimp contains 1.23 mg of zinc, which covers 11% of the DV.

Prepare a traditional prawn curry with coconut milk and aromatic spices for a creamy, zinc-rich dish or add them to biryanis or pulaos for a seafood twist to your meals.

Shrimp are low in calories and high in nutrients, making them a great choice for those seeking weight management and muscle building.

10. Peanuts

Peanuts are an affordable and accessible source of zinc and healthy fats in India.

They’re also rich in protein, fiber, and vitamin E, making them a nutrient-dense snack for all age groups.

100 grams of boiled peanuts provide 1.83 mg of zinc, which accounts for 16% of the DV.

Peanuts can be enjoyed in various forms, from roasted snacks to peanut butter.

Did You Know? In some regions, peanuts are boiled with salt and spices for a unique, delicious snack.

11. Brown Rice

Brown rice is a whole grain that retains its nutrient-rich bran and germ layers. It is a good plant-based source of zinc, along with magnesium and fiber.

Unlike white rice, brown rice has a nuttier flavor and offers slow-releasing energy, making it ideal for sustained energy levels throughout the day.

One single cup (195 grams) of brown rice offers 1.23 mg of zinc, covering 11% of the daily recommended value.

Cook brown rice pulao with vegetables and spices for a hearty meal or serve brown rice with curries like dal tadka or rajma to boost your zinc intake.

Soak brown rice for 30 minutes before cooking to reduce cooking time and improve its texture.

Additionally, whole grains like brown rice offer anti-inflammatory benefits, enhancing their health benefits. Learn more about the power of anti-inflammatory foods!

12. Kidney Beans (Rajma)

Kidney beans are a beloved staple in Indian households, especially in North India.

They are packed with zinc, protein, and fiber, making them a satisfying and nutritious choice. Kidney beans are especially beneficial for heart health, blood sugar control, and digestion.

100 grams of cooked kidney beans provide 1 mg of zinc, which is 9% of the DV.

Make the classic North Indian dish rajma chawal, combining kidney beans with rice for a comforting meal or use boiled kidney beans in salads, mixed with onions, tomatoes, and lemon juice for a refreshing snack.

Funny as it may seem, rajma curry tastes even better the next day, as the rich, aromatic flavors deepen over time, making it a true comfort food staple in Indian kitchens.

Zinc Deficiency: Symptoms and Risk Factors

A lack of zinc in your diet can lead to (1):

• Weak immunity and frequent infections
• Hair thinning or loss
• Delayed wound healing
• Loss of appetite
• Stunted growth in children
• Skin problems
• Premature birth and Low birth weight
• Lack of sense of taste and smell
• Negative effects on digestive, reproductive, and cognitive health

People at the higher risk of zinc deficiency (1):

• Vegetarians and vegans: Vegetarians typically eat large amounts of legumes and whole grains, which contain antinutrients that bind zinc and inhibit its absorption, leading to a zinc deficiency.
• Pregnant and breastfeeding women: Pregnant and breastfeeding women have an increased need for zinc, with requirements rising by 3-4 mg to support fetal growth. A deficiency during pregnancy can lead to complications.
• People with digestive disorders: People with inflammatory bowel diseases like ulcerative colitis or Crohn’s, or those who’ve had bariatric surgery, are at higher risk of zinc deficiency due to poor absorption and inflammation.
• Older infants who are exclusively breastfed: Zinc concentrations in breast milk are highest during the first month after birth but decline significantly—by about 75%—by the ninth month. As a result, breast milk alone cannot meet an infant’s zinc requirements after the age of 6 months.
• Individuals with chronic alcohol use: People who struggle with excessive alcohol consumption may face health issues, including difficulty absorbing nutrients like zinc, which can lead to deficiencies and related problems.

Tips to Maximize Zinc Absorption

• Combine Zinc with Vitamin C: Foods like lemons, oranges, and tomatoes enhance zinc absorption.
• Limit Phytates: Found in grains and legumes, phytates can inhibit zinc absorption. Soaking and sprouting reduce phytate levels.
• Diversify Your Diet: Include a mix of zinc-rich plant and animal-based foods for balanced nutrition.

While zinc is essential for health, excessive intake can lead to side effects like nausea, dizziness, headaches, gastric distress, vomiting, and loss of appetite. Be sure not to exceed 34 mg of zinc per day.

Final Thoughts 

Zinc is an essential nutrient that plays a crucial role in maintaining overall health. With the variety of zinc-rich foods available in India, it’s easy to incorporate this vital mineral into your daily diet.

Whether you’re a vegetarian or a meat-eater, options like seeds, nuts, legumes, and dairy products ensure there’s something for everyone.

By making small, mindful changes to your diet and including these zinc-rich foods, you can boost your immunity, support growth, and maintain optimal health.

So, go ahead and create a well-balanced, zinc-rich menu that’s as tasty as it is nutritious!