Do you often feel exhausted, weak or experience sudden hair fall and poor immunity, then stop blame it on changing weather, rising pollution or seasonal ailments and infections as most of these common issues are an indicator of deficiencies, and possibly your body needs ample to zinc to revive your energy levels and overall health. For most of us our basic understanding of this essential mineral revolves around just one food and that’s egg! But about vegetarians? Well, there are many common foods that we consume on a daily basis without knowing that they too are powerhouses of zinc. Here are some of those common foods that are a must add on to the diet, if you are planning to naturally boost the zinc intake.






Sesame Seeds

Sesame seeds are naturally rich in proteins and minerals like zinc, calcium, and fiber, which help in naturally boosting immunity and overall health. Sesame seeds have approximately 10.23 mg of zinc per 100-gram serving.

Pumpkin Seeds

Pumpkin seeds are one of the richest sources of plant-based protein and zinc, which helps in naturally improving the body's resistance and supporting overall cell health. Pumpkin seeds have approximately 7.64 mg of zinc per 100 grams.




Cashews

Cashews are one of the most loved nuts, which are not just delicious but are also known for their high amount of zinc, which makes them a great addition to the daily diet. Roasted and unsalted cashew nuts have around 5.6 mg of zinc per 100 grams.





Chickpeas

Chickpeas are packed with the goodness of protein, fiber and other essential nutrients, such as zinc, make it a great addition to the daily diet and also strengthen immunity naturally. Cooked chickpeas have around 1.53 mg of zinc per 100 grams.



Why do we need this mineral?

There’s no denying that zinc is one of the most essential minerals required for the body for proper and effective functioning of over 300 enzymes involved in metabolism, digestion, and immune function. In fact, zinc is also an essential mineral needed for DNA synthesis, cell division, and growth. Zinc is also a powerful antioxidant, which helps to protect cells from oxidative damage caused by free radicals. It also plays a key role in boosting the immune system, supporting cell function and helping the body fight off infections. Moreover, zinc is involved in wound healing, taste and smell sensation, and reproductive health. It is also believed that adding zinc to the daily diet can help reduce inflammation and oxidative stress, potentially lowering the risk of chronic diseases such as heart disease and age-related conditions.