If you are zinc deficient, you should eat these foods, which are very effective in supplementing zinc.

We all know that zinc is an essential element for the human body. Zinc deficiency can cause yellow hair and decreased immunity. It is also a necessary trace element for preventing diseases. So, since it is so important, what can we eat to better supplement zinc?

What foods are good for zinc supplementation?

beef

Every 3 ounces (about 85 grams) of braised beef contains 7 mg of zinc. Beef is also rich in protein (one serving of beef can meet half of the daily protein requirement), as well as vitamin B12, which is beneficial to nerve health. Halved beef or braised beef is a good choice, but excessive consumption of red meat will increase the risk of diseases such as diabetes and heart disease. Eating it once a week is enough.

cashew

One ounce (28 grams) of cashews contains 1.6 mg of zinc. Cashews also contain healthy fats, folate, B vitamins, and vitamin K. Unsalted cashews are a very healthy snack and can also be added to stir-fries or salads.

Chicken

3 ounces of cooked chicken contains 2.4 mg of zinc. Chicken is an important food source of vitamin B6, which is beneficial to the normal function of the brain. Curry chicken with yogurt is a good nutritional combination.

Beans

Half a cup (about 100 grams) of cooked red beans contains 0.9 mg of zinc. Red beans also contain soluble and insoluble fiber, which is not only good for digestive health, but also prevents blood sugar from rising sharply. Red beans cooked with olive oil and some cumin are a good weight loss snack.

almond

1 ounce of almonds contains 0.9 mg of zinc. Almonds are also rich in magnesium, omega-3 fatty acids, and vitamin E, which help protect the eyes and enhance immunity. Eating a handful of almonds in the afternoon can not only resist hunger but also prevent you from eating too much at dinner.