Zinc rich foods value per 100 gram
Top Zinc Foods in Nuts
oysters 16mg
Cocoa puff: dark chocolate 14mg 130%)
Watermelon seeds(zinc 10.24mg 93% , magnesium 515 130%, phosphorus p 755 108%, potassium k 14%, sodium 99mg 4%, protein 29mg)
pumpkin seeds (7.81 mg zinc 71%,90mg magnesium 592mg 150%), 46 mg calcium,9 mg iron 50% , 7 mg sodium, Copper 1343mg 150%, phosphorus P 1233mg 176%, potassium k 809 mg 17%,,selinium 9.4mcg 17%, manganese 4.5mg 198%, protein 30mg)
sunflower seeds:
Chia seeds:
flax seeds:
horse grams:
cashews 5.6mg 60%
almonds 3.3mg 28% magnesium 270mg 55%
dark chocolate 3.3mg per 100gram
Dark chocolate’s (cocoa puff)
(Zinc 13.9mg 126%, calcium 370mg, iron 16.7mg 93%, magnesium 60mg 15%, phosphorus p 222mg 32%,
If a chocolate bar doesn’t list the cocoa flavanol amount, see if it lists the concentration of what’s called “cacao
Coffee 0mg helps to absorb from kidney
Zin rich foods Non veg Items per 100 gram value
Egg 1.4mg 10%, in 100 grams equals to 2 eggs
Beef 4.5mg 40%
chicken 1 mg 10%
pumpkin 7.5mg
cashews 5.6mg zinc, magnesium 292 mg 70%,
sesame seeds (nuvvulu) 2mg
Quick oats 3.6mg
ginger ground: (zinc 3.6mg 33%, Mn 33mg 1400%, selenium 55.8mcg 101%,iron 19.80mg 110, potassium 1320mg 28%, calcium 114mg 11%)
garlic (zinc 1mg 10%, magnesium 25mg 6%, calcium 181mg 14%, iron 1.7mg 9%, manganese 1.7mg 73%, selenium 14.2mcg
Almonds (badam) 3.3mg
Walnuts 2.5mg
chickpeas 1.5mg
green peas 1.9mg
coconut milk 1.3mg
spinach 0.8mg
lentil sprouts 1.6mg
sweet corn 0.5mg
Okara 0.4mg (lady finger)
Zinc rich Fruits
avocados 1.3mg
Blackberries 0.8 mg
Promogranites 0.6mg
Grape juice 0.4mg
Guavas 0.4mg
Strawberries 0.2mg
Zin in Leafy vegetables
Zinc in spices
Fenugreek seeds (zinc 2.5mg 23%, magnesium 53%, iron 35mg 186%, manganese 1.3mg 53%, copper 14%, fiber 24.6mg 88%,
cumin seeds (jeelakarra) (zinc 4.8mg 44%, magnesium 366mg 92%, iron 66.36mg 370%, calcium 931 mg 72%, copper 0.87mg 96%, p 71%, k 30%)
chilli powder (zinc 4.3mg 39%, magnesium 149mg 25%, copper 1.1mg 110%, sodium Na 2.8gram 125%vitamin a 590%, vitamin E 38.14mg 170% ,)
Turmeric powder:(zinc 4.5 mg 41%, magnesium mg 208mg 52%, manganese 860% 19 mg , iron 55mg 300%,)
Cardamom (yalakulu in telugu) (zinc 7.47mg 68%, magnesium 230mg 57%, calcium 383mg, iron 14mg 80%,)
cloves (lavangalu)(zinc 2.32mg 21%, magnesium 259 mg 66%, iron 11.83mg 66%, calcium 632mg 60%)
Cassia bark /dalchina chekka/ cinnamon
(Zinc 1.83mg, magnesium 60mg 15%, calcium 1gram 77%, iron 8mg )
Black pepper (zinc 1.1 mg, magnesium 173mg 43%, calcium 443mg, iron 9.71mg)
Coriander seeds (zinc 4.7mg 43%, magnesium 330mg 82%, calcium 705 mg,
Coriander leaves (zinc 0.5mg, magnesium 26mg, calcium 67mg, hight in vitamin A 135%, vitamin k 250%)
Mustard seeds /aava ginjalu
(Zinc 6 mg 55%, magnesium 370mg 92%, selinium 370% 208mcg,iron 9mg 55%, calcium 266mg 20%)
Nutmeg /poka vakka
(Zinc 2mg, magnesium 183mg 46%,
mace (zinc 2.3mg 21%, magnesium 163mg , iron 14mg , cu 2.6mg 260%,
Zinc in Dairy foods
cheese 3.2mg
yogurt non fat 2.4mg
Yogurt low fat 2.2mg
milk 2mg average (500ml =10-11mg 100% cheap price)
curd
you can search like zinc in milk
How zinc in milk?
1 mg in low fat milk*
Zinc high dose & daily requirement
10-14mg in men average 11 mg RDA or 10mg
8mg in women
40mg a day
High Protein diet good sources of zinc.
Reduces copper, copper needed to absorb iron.
Human body contains 2-3 grams of zinc.
Vomiting, nausea etc
Zinc supplements
zincovit
zincovit 15 tabs at 75-100₹
10mg in zincovit.
10mg of zinc at ₹7.5
20Mg zinc
600₹
600/100
6₹= 10mg
50mg of zinc
daily rda 10-15mg
Zinc Gluconate Vs Zinc sulphate
Zinc gluconate contains 14.3% elemental zinc – which is cheap zinc supplement.
Zinc sulphate contains 23% elemental iron
from below 84mg zinc gluconate equal to 50mg Zinc Sulphate
boldfit
zinc gluconate 84mg: 14.3% elemental zinc = 12mg
60 tablets 500 inr
zinc sulphate: 23% elemental zinc 50*23.5/100=11.5 (5-6inr for zinc)
60 tablets 84mg zinc gluconate at 355 as on amazon price
60 tablets 50 mg zinc gluconate 225
Cost of 10mg Zinc 1 tablet
Zincovit 15 tablets/80 = 2 rupees for 10 mg zinc
Health Vit 50Mg
healthvit zinc 50mg
50*14.3/100=7.5mg zinc per tablet
Price 250/60(count)=4.16rupees
Boltfit zinc gluconate +folic acid
zinc gluconate 84mg: 14.3% elemental zinc = 12mg
325 Inr 5.42rupees for tablet.
curd or milk average 2mg for 100
500ml costs 25rupees which fulfill daily RDA.
Carbamide Forte Calcium 1200mg with Magnesium Zinc Vitamin D & B12 | Calcium Tablets for Women & Men – 60 Veg Tablets
Price: 300 amazon as on today.
60 tablets 5 inr per counts (zinc 10mg, vitamin d, k7, magnesium, b12, folic acid) seems to be better.
Zinc daily recommended value
14mg,
11mg
daily 1gram not stores in body.
11mg daily male,
8 mg women 80% women zinc deficit worldwide by who.
testosterone boosting mineral.
lycopene antioxidant in watermelon seeds boost male fertility.
. If you have problems with erectile dysfunction or suspect that you might have a zinc deficiency, talk with your doctor
watermelon seeds nutritional value per 100g
Protein 28g just like meat
10mg zinc
Zinc functions in the body
- immune booster.
- helps in cell division, cell growth, wound healing, and the breakdown of carbohydrates.
zinc and testosterone PED & ED Impotence / hypogonadism
enables the male body to produce testosterone. Zinc therapy may improve the levels of testosterone if they are zinc deficient. other problems like blood pressure, diabetes also cause sexual problems.
Zinc deficiency
2nd most-abundant trace mineral in your body — after iron — present in every cell
zinc deficiency is rare
deficiency cause weak immune system (crohn’s disease)
gastrointestinal diseases
a purely vegetarian or low-protein diet
a purely vegetarian or low-protein diet
Zinc toxicity & upper limit level
40mg as upper level
interfere with your absorption of copper and iron, decreases copper levels.
Disclaimer: Nutritional value data based On FDA US .
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