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 High Zinc Veg Food Sources

  Last Updated : Oct 26,2018

5/5 stars      1 REVIEW

Top High Zinc Veg Food Sources

Zinc is a trace mineral which is required in small quantities by the body but found in every cell of the body. It is more concentrated in muscles and bones. It's a good Antioxidant which helps in fighting free radicals in our body and is crucial in muscle growth and repair. Top up your zinc today.

Top 22 Veg Food Sources of Zinc

1. Pumpkin Seeds 12. Almonds
2. Dark Chocolate 13. Walnuts
3. Kabuli Chana 14. Bajra
4. Wheat Germ 15. Jowar
5. Sesame Seeds 16. Ragi
6. Garlic 17. Moong
7. Curd 18. Rajma
8. Mushroom 19. Urad Dal
9. Spinach 20. Chana Dal
10. Cashews 21. Masoor Dal
11. Cocoa Powder 22. Toovar Dal

Top 22 Veg Food Sources of Zinc

Enjoy our collection of Zinc rich recipes below.

high zinc veg food sources

Experience the goodness of pumpkin seeds in a delectable roasted form! This recipe shows you how to roast pumpkin seeds, which not only enhances their flavour but also makes them easy to use. Now, you can just sprinkle them on your soups , salads and raitas or give your smoothies and juices a crunchy twist! Pumpkin seeds help fight cancer and reduce the risk of kidney stones. They are a great source of omega-3 fatty acids , and are known to have other benefits like reducing inflammation, lowering the risk of heart attack and protecting against osteoporosis. Keep some roasted pumpkin seeds handy in a dry, airtight container, and try to include around 2 tbsp per day in your diet.
 by Tarla Dalal
The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat, that is visually very appealing too. The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. The raita is so simple to make, yet tastes very refreshing. It has no masala powders, but the tinge of black salt works well with the onions and tomatoes to boost the flavour of the palak raita. Onions also give it an exciting crunch, while tomatoes share their tanginess. Serve this awesome raita chilled. Makes a fiting accompaniment to rotis like Multigrain Garlic Roti , Stuffed Bajra Roti , Jowar Methi Roti , Jowar Bajre Ki Roti and parathas like Green Pea Parathas and Paneer Paratha .
 by Tarla Dalal
Ragi Upma is a great breakfast option when you want to have a healthy yet easy breakfast. Red millet flour, so full of fibre and iron, makes this a super-nutritious dish. So, although the colour of this upma is not so appealing, its nutrient quotient is, making it a must-try. Make sure you serve it immediately or it will turn lumpy.
Who can refuse a cup of creamy Mushroom Soup! And if you were told that it is a healthy version, you would enjoy it all the more. Mushrooms have a low carbohydrate level, and hence a low glycemic index too, which makes it a helpful ingredient for diabetics. Being rich in potassium, mushrooms also keep blood pressure under control, making it doubly beneficial. Further, by using whole wheat flour as a thickening agent along with low-fat milk as the base, we have also taken the guilt off the creaminess!
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to optimise the digestive process. Here, we suggest one of the simplest ways to enjoy flax seeds. Just mix it with curds and honey. Not only do you get a flavourful snack, but you can also harness the goodness of curds, which is loaded with good fats and proteins, calcium and vitamin D. Curds is also a great help when it comes to improving digestion. So is honey, which also gives this recipe a soft and sweet flavour. Have the Flax Seeds with Curd and Honey as soon as you mix the ingredients together.
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron levels up too. This Sprouted Kabuli Chana and Palak has a very unique taste and mouth-feel because the gravy is made of sautéed brinjals and tomatoes perked up with a masaledar paste of onions, garlic and ginger. The thoughtful combination of ingredients also makes this dish rich in folic acid. Relish it hot with whole wheat phulkas for a nutritious and satisfying meal.
 by Tarla Dalal
Rajma is one of the most popular dishes in North India. In this Punjabi delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too. However, you will be surprised to see that all these are everyday ingredients, which you do not have to go shopping for! Two final strokes that make this recipe the rich delight that it is, are fresh cream and dried fenugreek leaves. The cream gives a luscious texture to the gravy, while the kasuri methi really boosts the flavour and aroma. The best part is that this dish is very versatile. You can have it with any Indian bread or rice .
Even if it is prepared using the same procedure adopted for individual dals, a mixture of dals always results in a different texture, aroma and flavour resulting from the synergy of the mix. When it is further augmented by kabuli chana and spinach, the experience gets richer. Cabbage and tomatoes give the dal crunch and tang, while a rich paste of cashews, coconut and spices gives the Mixed Dal with Spinach and Kabuli Chana an irresistible taste and texture too.
 by Tarla Dalal
A fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Enjoy this dal with phulkas or parathas made on a non-stick pan by only brushing the parathas with oil and not adding extra oil to cook them. Do remember not to overcook this dal as the spinach tends to discolour.
Masoor dal curry soup, there is nothing more soothing than a bowl of this protein-rich curry soup on a cold day. Masoor dal curry soup is served in a unique style with a garnish of rice, which makes it very satiating and comforting. Have Moong Dal Curry Soup with some healthy starters like Makhmali Paneer Tikka, Hara Bhara Soya Tikkis, Grilled Mushrooms and Grilled Broccoli. Enjoy how to make Masoor Dal Curry Soup recipe with detailed step by step photos and video.
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High Zinc Veg Food Sources
 on 29 Jan 18 01:01 PM

Every element or protein that support our body is important and we should include in our food for best growth of bones & muscles especially in childrens. I have taken the printout of ingredient table containing Zinc and started including them in our daily food. Palak Masoor Dal, Mixed Dal with Spinach and Kabuli Chana, Mushroom Soup, Palak Raita with Onions and Tomatoes has been made by me and liked by my family.