មាតិកា
Top 10 sources of zinc
សាច់
Any red meat contains a fairly high amount of zinc – about 44 percent of the daily value per 100 g. On the other hand, frequent consumption of red meat is fraught with an increased risk of cardiovascular disease and some types of cancer. To avoid it, choose lean meat, minimize processed meat, and add more fiber-rich vegetables to your diet.
អាហារសមុទ្រ
Shellfish are the champions in zinc content. A lot of this trace element is found in crabs, shrimps, mussels and oysters.
ជីពចរ
Yes, beans, chickpeas, lentils contain a lot of zinc. But the problem is that they also contain substances that interfere with the absorption of zinc by the body. Therefore, you need to eat legumes in reserve. For example, the daily requirement for zinc will cover as much as a whole kilogram of cooked lentils. Agree, a bit too much.
ពូជ
Pumpkin seeds, sesame seeds – they all contain a lot of zinc, and as a bonus, you will get a lot of fiber, healthy fats, and many vitamins.
គ្រាប់
Pine nuts, almonds, even peanuts (which are actually not nuts, but legumes) and especially cashews contain a decent amount of zinc – about 15 percent of the daily value per 30 g.
ទឹកដោះគោនិងឈីស
Not only these, but other dairy products as well are excellent sources of zinc. But cheese is the most powerful of them all. In addition, it is easily absorbed and supplies the body with protein, calcium and vitamin D.
ត្រី
They contain less zinc than seafood, but more than legumes. The champions are flounder, sardines and salmon.
Domestic bird
Chicken and turkey are useful from all sides: they contain magnesium, protein, vitamins of group B, and a small amount of fat, therefore poultry meat is recommended for dietary nutrition and for ordinary food.
ស៊ុត
One egg contains only about 5 percent of the daily recommended intake of zinc. Still, two eggs for breakfast is already 10 percent. And if you make an omelet, and even add a piece of cheese to it, then the required dosage gets imperceptibly.
សូកូឡាខ្មៅ
Good news, isn’t it? Chocolate with a cocoa content of 70 percent or more contains a third of the recommended daily value of zinc per 100 grams. The bad news is that it also has about 600 calories.