Foods High in Zinc and Magnesium: Top Picks

Are you getting enough zinc and magnesium from your mineral-rich diet? These nutrients are key for top health. But, many people don’t get all they need every day. The good news is that lots of yummy zinc foods and magnesium foods are out there.

Let’s check out a great mix of foods full of these minerals. We’ll look at tasty seafood, nuts that crunch, and colorful veggies. Adding these rich zinc and magnesium foods to your meals is a great start. This helps you work towards a diet full of minerals. Such a diet boosts your health and makes you feel good.

Shellfish: A Zinc Powerhouse

Shellfish are a top pick for more zinc in your diet. They’re not just tasty. They’re full of stuff that helps your body fight off sickness.

Oysters: Packed with Zinc and Other Nutrients

Oysters stand out in the zinc department. One raw oyster has 5.5 mg of zinc. This is over 60% of what a grown-up needs each day.

They’re also good for you in other ways. They have vitamin B12 and selenium. This makes them a great food to help your immune system work better.

Crab and Lobster: Excellent Sources of Zinc

Crab and lobster help you get more zinc, too. Three ounces of Alaskan king crab has 6.5 mg. And a small lobster, steamed or boiled, has 4.7 mg.

Adding to their goodness, these shellfish are low in calories and full of protein. They also have lots of other good-for-you minerals. So, they’re a smart choice if you love seafood and care about your heart.

If you like oysters’ salty taste or the sweet meat of crab and lobster, you’re doing your body a favor. Eating these shellfish helps you get more zinc. And it brings all the benefits of their good nutrition to your table.

High in Zinc and Magnesium

Eating snacks rich in minerals is key to staying healthy. Nuts, seeds, and legumes are tasty and good for you. They help us get more zinc and magnesium.

Nuts and Seeds: Packed with Minerals

Nuts and seeds are full of important minerals. Cashews, almonds, and pecans are rich in zinc. And seeds like pumpkin, chia, and flaxseeds are full of magnesium. They make great snacks for busy days.

Brazil nuts are special because they have lots of selenium. Just one nut gives you 174% of your daily needs! Eating pumpkin seeds also helps. A 1/4 cup gives you 40% of the magnesium you need each day.

Legumes: Vegetarian-Friendly Zinc Sources

For people not eating meat, legumes are a great way to get zinc. Chickpeas, lentils, and beans are wonderful choices. Cooked lentils have 2.5 mg of zinc in a cup. Edamame has 2.1 mg in the same amount.

Legumes are also low in fat and packed with protein and fiber. Adding them to your meals is very healthy.

Whole Grains: Fiber and Zinc

I love eating healthy, so I look for foods that are good for me. Whole grains are top on my list for adding zinc and fiber. Oats stand out, giving me 3 mg of zinc in a cup of raw oats. But wait, there’s more in the whole grains family that are full of zinc too.

Quinoa and brown rice are great for zinc, with 1.9 mg and 1.4 mg in each cooked cup. When I eat whole grains instead of refined ones, I get more minerals. This also means more fiber and all the good things that come with it.

Apart from zinc, ancient grains like amaranth, millet, and teff are packed with other key minerals. They have magnesium, iron, and phosphorus. Their fiber helps my tummy stay happy and might keep my blood sugar steady too.

• Oats: 3 mg zinc per 1 cup (raw)
• Quinoa: 1.9 mg zinc per 1 cup (cooked)
• Brown rice: 1.4 mg zinc per 1 cup (cooked)

Using lots of whole grains in my meals gives me all kinds of goodness. I get vitamins, minerals, and fiber. Plus, they taste great with their nutty flavors and textures.

Leafy Greens and Vegetables

Leafy greens and veggies are packed with nutrients. They offer vitamins, minerals, and antioxidants our bodies need.

Cruciferous Veggies: Rich in Sulfur and Minerals

Broccoli, kale, cabbage, and Brussels sprouts are part of the cruciferous family. They are full of minerals, especially sulfur. This mineral is key for cell function, DNA, and making antioxidants.

These veggies also have lots of magnesium, potassium, and more. They are important for a diet full of minerals.

For example, one cup of broccoli gives you 288% of your daily vitamin K. It also has good amounts of folate and minerals like potassium. Kale is also rich in vitamins and minerals including copper and calcium.

Starchy Vegetables: Nutritious Alternatives

Starchy vegetables like sweet potatoes are great carb alternatives. They offer fiber, vitamins, and minerals.

Sweet potatoes are a top source of potassium. One medium spud has over 20% of your daily need. They also have a lot of manganese for bones and metabolism.

Potatoes give you iron, magnesium, and copper, making them very nutritious.

Choosing these veggies over white rice can boost your minerals. Plus, they make your meal tasty and filling.

Dairy and Chocolate Delights

Love dairy and chocolate? Lucky you! These yummy treats are not only tasty. They’re great sources of zinc, an important mineral. I’ll show you some tasty ways to add dairy and chocolate to your meals.

Yogurt and Cheese: Calcium and Zinc Combos

Yogurt and cheese are known for their calcium. They also give us a lot of zinc. A cup of yogurt has 2.4 mg of zinc. But a nonfat one has 2.2 mg. And cheese is a big zinc source, too.

Adding these foods to your meals is fun. They help you get enough calcium and zinc. Try things like Greek yogurt and grilled cheese. There are so many tasty options!

Dark Chocolate: A Decadent Zinc Source

Are you a fan of chocolate? You’re in for a treat. Dark chocolate is filled with zinc. The more cacao it has, the more zinc it offers. Chocolate with 60-69% cacao gives you 0.8 mg of zinc per ounce. 70-85% cacao chocolates provide 0.9 mg per ounce.

Dark chocolate is more than a sweet treat. It helps your heart too, thanks to flavanols. Have a few squares of this treat. It’s good for you and adds to your daily zinc needs.

Organ Meats and Eggs: Nutrient-Dense

I love organ meats nutrition. They are full of good stuff. Beef liver is a great example. One slice has all the copper I need in a day. It also gives more than half my zinc, selenium, iron, and phosphorus. What a treasure trove of minerals!

Egg yolks are also among these hidden gems. They are packed with iron, phosphorus, zinc, and selenium. Adding eggs to my meals is an easy way to get more minerals. It keeps me healthy.

Chicken and steak taste great. But I say, try something new. Give organ meats and eggs a chance. They are rich in nutrients your body needs. You’ll be glad you did.

Source Links

• https://www.healthline.com/nutrition/foods-with-minerals
• https://health.clevelandclinic.org/foods-that-are-high-in-magnesium
• https://www.everydayhealth.com/pictures/best-food-sources-zinc/