Here are 7 amazing zinc-rich foods to add to your winter diet

30 Dec 2023 Dipak Jaiswal 

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 Rich in zinc (18.5 mg/serving), they're a tasty solution for vibrant hair and skin, its high protein and vitamin B12.


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These tiny powerhouses (7 mg zinc/serving) are versatile, adding a delicious zinc boost to salads, smoothies, or enjoyed raw.

Pumpkin Seeds

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Spinach, kale, and Swiss chard (1.5 mg zinc/cup) not only provide zinc but also essential vitamins. Perfect for varied dishes.

Dark Leafy Greens

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Mutton and Chicken offers 5 mg of zinc in 3 ounces, pairing well with roasted veggies and whole grains for a satisfying, nutritious meal.

Mutton and Chicken

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Plant-based proteins (1-2 mg zinc/cup) like lentils and beans are versatile, fitting into soups, salads, or veggie burgers.

Lentils and Beans

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 A breakfast essential, eggs contribute 0.7 mg of zinc per whole egg. Enjoy them in various ways for a wholesome zinc intake.


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 High-protein chickpeas (1.5 mg zinc/cup) offer crunch as a snack, blend into hummus, or enhance curries and salads.


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Beyond zinc, a balanced diet with fruits, vegetables, and whole grains ensures year-round hair and skin wellness.

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