Top up your zinc stocks! These plants are the best sources

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Best zinc sources

If you spend a lot of time looking for health information on the internet, you know that our bodies are usually deficient in certain trace elements. Zinc is one of them.

I like to read, especially about my health, and many experts encourage readers to get more zinc in their diet.

This has led me to start researching the subject a little more consciously. If you feel your body needs more zinc and are interested in foods that can help, I’ve put together a list of plants that are high in zinc.

Here are the plants that are higher in zinc and the best natural sources.

In the next few minutes, you’ll get information on how:

  • Why zinc is important as a trace mineral and what its role is in different functions of our body.
  • What is the recommended daily intake of zinc
  • What are the natural plant sources of zinc and their benefits.
  • and find out which are the 14 plants high in zinc

The importance of zinc and its effects on the body

Zinc is a trace mineral that helps our body to perform many important daily functions that we don’t even notice. According to research and various health institutes, we should consume between 2 mg and 20 mg of zinc per day. This number can vary depending on age, gender and pregnancy.

Zinc helps our bodies make DNA, build proteins and supports the immune system. It is also known to help cells grow and help heal damaged areas. Zinc can be taken in different ways. It is often found in red meat, shellfish and dairy products. However, some people do not like or regularly consume these foods. In this case, you may want to look into plant-based options.

Let’s take a look at plants that are higher in zinc, and you may even want to find a place for them in your garden or balcony.

Plants with high zinc content

It’s worth already starting your garden/balcony with plants that provide adequate nutrients and minerals for your body, so you want to consciously incorporate them into your diet. This can be a good way to ensure a steady and adequate supply of vitamins.

Here’s a list of herbs, fruits and vegetables that can make a place in your garden if you want to grow plants with higher zinc levels:

  1. Lentils

I like to use lentils, for example instead of meat, in a delicious burger. If you like it, you’ll be happy to grow it. Lentils grow well, so they prefer well-drained soil and love sunlight. Lentils provide about 2 mg of zinc per 100g.

  1. Pumpkin seeds

Pumpkin seeds are one of my new favourite snacks and I like to add them to my salads. Pumpkins grow well, especially in a sunny spot with nutrient-rich soil. Best of all, small varieties are now on store shelves, so it’s perfect for growing at home, even in a small space (a pot). It provides about 6 mg of zinc per 100g.

  1. Mustard seeds

Mustard seeds are an intense spice, mostly used in homemade pickles. Mustard greens grow well in cooler, cold weather. It can even tolerate some frost. These plants like partial sunlight and require well-drained, clayey soil. You will have mustard seeds after harvesting. One tablespoon of seed contains about 1 mg of zinc.

  1. Oregano

Oregano is excellent for everything from making sauces to using in herbal teas. If you want to grow oregano at home, just make sure you have plenty of sunlight and good drainage. You can buy it in pots from multis and all you need to do is look after it. Oregano provides about 1 mg of zinc per teaspoon.

  1. Avocado

Avocados have become a favourite of many of us in recent years. They are great for making dips, spreading on toast or eaten on their own. Avocados are very difficult to grow in this country as they require a warm, frost-free climate. This leaves us with the option of buying them from the shelves of shops. But if you like it, it’s good to know that it provides about 3 to 6 mg of zinc per ripe avocado.

  1. Cocoa

This is another one that’s almost impossible to grow here, but it should definitely be on the list. 100g of cocoa powder contains about 6 – 8 mg of zinc. Here is a super cake recipe using cocoa.

  1. Cardamom

Cardamom is not one of the best known spices. It is a close relative of ginger and is used regularly in Indian cuisine. If you’re a fan of cardamom, I’m happy to report that it’s possible to grow it indoors here in the UK. It prefers a warm, humid and semi-shaded spot. It is very high in zinc, 100g of cardamom contains about 7 – 10 mg of zinc.

  1. Peach/Archard

Peaches are a sweet, delicious fruit that many people like fresh or as part of a dessert. Recently, dwarf varieties have also become common, so they can be grown on the balcony in a larger pot. 100g peaches/ apricots provide about 1-3 mg of zinc.

  1. Mushrooms

Mushrooms are great plants because they can be grown in a single supply, take up little space and can be used in many recipes. 100g of mushrooms contain about 3 mg of zinc.

  1. Dill

Dill is a cooler weather herb that can be used in many recipes. It is most often used in pickles. Many people don’t realise how hardy it is. It is frost resistant and can survive in poor soil. Depending on the variety, dill can contain up to 5 – 8 mg of zinc per 100g.

  1. Thyme

Thyme is another common herb that many people use to flavour their food. You don’t need to grow a lot of it, because even a small amount is worth a lot. It prefers light growing areas with well-ventilated and well-drained soil. It can also be bought in pots from multinationals, just take care of it. It contains about 1 – 3 mg of zinc per 100g.

  1. Peas

Peas are a runner plant that does not require much space to grow. It can be grown in containers, raised beds or in a traditional garden. Using a trellis helps keep the growing space tidy. It is also a very good source of zinc, as 100g of peas contain about 4 mg of zinc.

  1. Spinach

Spinach is a delicious leafy vegetable, easy to grow. It also stands up well to the colder weather. 100g spinach provides about 2 mg of zinc.

  1. Blueberries

There is nothing that compares to wild/homegrown blueberries. Sweet, slightly tart and a great addition to our diet. 100g of blueberries provide about 1 – 2 mg of zinc.

As you can see, zinc is an important mineral that can be obtained from a variety of foods. If you want to get more zinc in your diet, you can now choose from 14 different plants that you can grow at home. Hopefully you will find the right combination to ensure you get your recommended daily intake of zinc.

MAIN THOUGHTS:

  • Zinc plays an important role in our bodies, contributing to the creation of DNA, protein building, supporting the immune system, cell growth and helping damaged areas to heal.
  • The recommended daily intake of zinc varies from 2 mg to 20 mg, depending on age, sex and pregnancy.
  • Although red meats, shellfish and dairy products are common sources of zinc, there are many plant-based alternatives for those who do not consume them.
  • Some of the best zinc-rich plants include lentils, pumpkin seeds, mustard seeds, oregano, avocados, cocoa, cardamom, peaches, peaches, mushrooms, dill, thyme, peas, spinach, blueberries and apricots.
  • Introducing a wide variety of zinc-rich plants into your diet can help ensure you achieve your recommended daily intake, while also promoting a health and taste experience.

If you are looking for a list of foods rich in zinc that are not plant-based, here are the top 3

  • Oysters – they are extremely rich in zinc, and a 100g serving can contain up to 90mg of zinc.
  • Red meats (such as beef) – an excellent source of zinc, 100g contains around 6 – 10mg of zinc.
  • Shellfish – also rich in zinc, 100 g provides about 5 – 8 mg of zinc.
Best zinc sources
Best zinc sources

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