Zinc is a vital mineral that plays a role in numerous functions in the human body. It supports immune system function, helps with wound healing, and is important for the sense of taste and smell.
Zinc is also necessary for the proper development and functioning of cells, and it is involved in the metabolism of carbohydrates, proteins, and fats.
Zinc is in every part of the body. Zinc can’t be stored in the body, so it must come from the food we eat. There is some research showing that it can help with some problems including, acne, diabetes, anorexia, burns, and more. But there isn’t much good research proof to support its functions.
In this article, we are going to discuss 20 Nigerian foods that are rich in zinc.
Nigerian Foods That are Rich in Zinc
1. Cashews
Cashews are rich in many kinds of nutrients. Cashews that have not been roasted and do not include any salt can give you 15% of the daily value of zinc.
They are particularly rich in unsaturated fats, which are a type of fat that is associated with a lower risk of premature death and heart disease. In addition to being a good source of unsaturated fats, cashews are also low in sugar and a source of fiber.
They contain almost the same amount of protein as an equivalent quantity of cooked meat, making them a good plant-based source of protein. Cashews are also a good source of other nutrients, including vitamins and minerals, and can be a nutritious and satisfying snack or addition to meals.
2. Red meat
Red meats are among the commonly consumed meats in Nigeria. Red meat contains some important nutrients like Zinc, protein, and vitamin B12.
According to a study, 4 ounces (oz.) or 113 grams (gm) of 80% lean ground beef contains 43% of the daily value of zinc. Vitamin B12 is a water-soluble nutrient that is essential for the proper functioning of the nervous system, and it helps to produce red blood cells and DNA.
3. Milk
Milk is a good source of zinc, which is an essential mineral that is important for a variety of functions in the body. In addition to zinc, milk is also a good source of other nutrients, including protein, calcium, and vitamins D and B12. It can be a nutritious and convenient way to meet daily nutrient needs and can be consumed on its own or used in cooking and baking.
There are a variety of types of milk available, including cow’s milk, goat’s milk, and plant-based milks, and it is important to choose a type that fits your dietary needs and preferences.
4. Yogurt
Yogurt is a good source of zinc, which is an essential mineral that is important for a variety of functions in the body. Yogurts with added vitamin D may help the immune system even more.
Vitamin D is a nutrient that is important for immune health and has been studied for its potential to prevent illnesses such as the common cold and flu. It is involved in the activation of immune cells and the production of antimicrobial proteins, which help to fight off infections. Vitamin D is also important for bone health and may have other health benefits.
5. Egg yolks
Egg yolks are the yellow part of an egg that is located inside the shell. Egg yolks are a good source of zinc. Eggs have a reasonable amount of zinc and can help you reach your daily target. One large egg, for example, has 4.8% of the daily value for men and 6.6% for women.
6. Beans
Beans are a type of legume that is a good source of zinc, protein, and other nutrients. They are also a popular Nigerian food that has many health benefits, including the potential to aid in weight loss.
Beans are also a good source of other nutrients, including fiber, vitamins, and minerals. They can be a nutritious and satisfying part of a healthy diet when consumed in moderation and as part of a balanced diet that includes a variety of other nutrient-rich foods.
In Nigeria, beans are often used to make dishes such as moin moin and akara, which are popular snacks that may also be a source of zinc.
7. Ofada rice
Ofada rice is a type of rice that is grown and produced in Nigeria. It is a good source of zinc, a mineral that is essential for a variety of functions in the body, including immune function, wound healing, taste, smell, and vision.
Ofada rice is also a good source of other nutrients, including carbohydrates, protein, and small amounts of other vitamins and minerals.
Some people believe that ofada rice is more nutritious than other types of rice, but it is important to keep in mind that all types of rice can be part of a healthy diet when consumed in appropriate amounts.
8. Oats
Oats are a type of cereal grain that is a good source of several important nutrients, including zinc. Oats contains 26 percent of the daily recommended intake of zinc.
Oats are also a good source of other nutrients, including fiber, protein, and vitamins and minerals. They are a gluten-free whole grain and have been linked to a number of health benefits, including weight loss, lower blood sugar levels, and a reduced risk of heart disease.
9. Lentils
Lentils are a type of legume that is a good source of several important nutrients, including zinc. 1 cup (198 grams) of cooked lentils contains 23% of the daily value of zinc.
Lentils are also a good source of other nutrients, including protein, fiber, and vitamins and minerals. They are a versatile food that can be used in a variety of dishes, such as soups, stews, and salads, and they can be a nutritious and satisfying part of a healthy diet when consumed in moderation and as part of a balanced diet that includes a variety of other nutrient-rich foods.
10. Potatoes
There is no need to worry about not receiving enough zinc in your system if you eat potatoes of any type, including regular, sweet, or Irish potatoes.
Conclusion
Zinc is a beneficial mineral that offers a wide range of positive effects on one’s health. Because zinc can’t be stored in the body, you need to make sure you’re eating plenty of these Nigerian foods that are rich in the mineral.
If you suffer from zinc deficiency, you should make an extra effort to consume foods that are high in zinc.
