Food sources high in zinc.

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Zinc plays an important role in many body processes such as the digestive system. energy metabolism child growth. And development process cell division to help strengthen the skin, nerves, immune system and is also an important component of various enzymes in the body.

Food sources of zinc and can be easily eaten as :

1. Oysters

Oysters are particularly high in zinc. 85 grams of cooked oysters provide about 74 milligrams of zinc. Oysters are also rich in many good nutrients such as vitamin B12, selenium  , protein, iron, omega-3 fatty acids and calories. Not very high , or about 79 kilocalories per 100 grams.

However, oysters should be cooked well before eating. especially mothers who are pregnant Because oysters are a food that is prone to contamination with bacteria, viruses, and other harmful substances easily, which may result in food poisoning or  harm to the body. UFABET

2. Red meat

Red meat, such as pork or beef It is a food that can find a lot. And also contains other essential nutrients, including protein, B vitamins, iron and creatine .

100 grams of beef provides about 4.8 milligrams of zinc. While 100 grams of pork provides about 3.56 milligrams of zinc. or how to cook 

However, red meat also contains unhealthy saturated fats. This may result in increased levels of cholesterol in the blood. And increase the risk of heart disease  People who eat red meat on a regular basis should limit the amount just right. and choose to eat from other food sources along with

3. Legumes

Legumes such as chickpeas, lentils, cashews, and edamame  It is also a zinc-rich food. Suitable for non-meat eaters or vegetarians. 

The amount of zinc in beans varies depending on the cooking process and type of legume. For example, chickpeas provide around 0.5–1.5 mg per 100 g, or lentils around 1.2–1.6 mg per 100 g. 

However, eating these foods may not provide as much zinc as eating meat. Because legumes are plants that contain Phytates. Which are substances that may affect the body’s absorption and less minerals.