What foods are rich sources of zinc?
High-protein foods contain high amounts of zinc. Good food sources for vegetarian people include dairy products (milk, curd, yoghurt), beans and lentils, peanuts, peanut butter, seeds, fortified breakfast cereals, and wholegrain cereals. Pumpkin seeds are considered to be one of the most concentrated vegetarian dietary sources of zinc. Dietary fibre (phytates, found in cereals, legumes) can interfere with the body’s ability to absorb zinc. Zinc is best absorbed by the body when taken with a meal that contains protein. Red meat and poultry also provide good sources of zinc. Zinc absorption is greater from a diet high in animal protein than a diet rich in plant proteins. Thus, fruits and vegetables are not good sources of zinc. Cooking helps reduce the adverse effects of both phytic acid and dietary fibre on zinc absorption. Is excess zinc harmful? Too much zinc can be harmful to the human body. Excessive absorption of zinc into the human body can lead to reduced iron function, and damag
