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Zinc Rich Foods recipes
Last Updated : May 02,2018
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. The semen and prostate gland in men also contain significant amounts of zinc.
10 Reasons to have Zinc in your diet:
|1. || Immunity : Help in building immunity
|2. || Good for Skin: It is involved in collagen synthesis and thus helps repair skin. It maintains skin integrity as well as slows the aging process
|3. || Antioxidant: Acts like an antioxidant and fights the harmful free radicals
|4. || Fights Cancer: Acts as anti-inflammatory agent and also aids in fighting cancer
|5. || Hormone Production: Involved in energy metabolism and hormone production including testosterone in males and female sex hormones involved in releasing of egg from the ovaries.
|6. || Pregnancy : It is essential for rapid growth of cells during pregnancy.
|7. || Hair : Promotes hair strength.
|8. || Diabetic Friendly : It helps control diabetes by aiding in blood sugar regulation.
|9. || Good for Heart : It helps reduce inflammation and thus promote heart health.
|10. ||Good for Eyes: It is essential to treat night blindness. Zinc helps in the activity of an enzyme in our body that helps produce vitamin A, which is useful in treating night blindness. |
The main symptoms of zinc deficiency are
• Reduce concentration
• Rough skin
• Hair loss
• Loss of appetite
• Fragile bones
• Growth retardation
The RDA (Recommended Dietary Allowance) for Indians is
| Group || RDA for zinc (mg/d)
| Adult Man ||12
| Adult Woman |
Adult Woman (Pregnant / Lactating)
|Children (1-3 yrs) |
The major vegetarian sources of zinc are
1. Pumpkin Seeds are extremely high in Zinc and best eaten raw as roasting them can deplete some of the zinc intake. Also Sesame Seeds are high in Zinc. Try Tahini Paste and Tahini Dip
2. Nuts like Almonds, Cashewnuts, Sesame Seeds, Peanuts and Walnuts.
3. Whole grains like Bajra, Barley, Jowar, Ragi (Nachni), whole wheat etc. Refining leads to loss of zinc. So avoid maida and its products.
4. Pulses like Chick Peas (kabuli chana), chawla, Moong, Rajma Soya etc.
5. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc.
However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets.
For a complete list of Zinc rich foods, see High Zinc Veg Food Sources
30 Apr 18
Bajra Onion Muthia, Bajra Onion Kadhai Muthia by Tarla Dalal
While muthias can be prepared in varied methods ranging from baking and deep-frying to steaming, you will find that cooking them in a kadhai is not only convenient but also gives them a richer flavour and wonderful texture. Here we show you how to make amazing Bajra Onion Muthias using a non-stick k ....
23 Apr 18
Parsley Hummus by Tarla Dalal
Chick peas which are rich in protein, calcium and fibre are blended with vitamin a and e laden parsley to make this healthy dip. Enjoy it with whole wheat pita or simply use it as a sandwich spread to make a quick snack.
23 Mar 18
12 Apr 15
Mushroom Soup ( Good Food For Diabetes) by Tarla Dalal
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 ke ....
22 Mar 18
Homemade Peanut Butter, for Weight Loss and Athletes by Tarla Dalal
Deliciously luscious peanut butter made at home with unsalted peanuts is a great source of monounsaturated healthy fats. Yes, that means it is actually good for you! Peanut butter is also a good source of protein. Coconut oil, added to the peanut butter to get a nice nutty taste, gives you healthy f ....
14 Apr 18
Apple and Banana Steel Cut Oats by Tarla Dalal
Steel-cut oats is a high-fibre
product made by slicing oat grains into two or three groats each.
It is healthier and more mealy than quick cooking oats, and has a really awesome mouth-feel. You can make exciting breakfast and snack options by combining st ....
02 Feb 18
How To Cook and Store Steel Cut Oats for 5 Days by Tarla Dalal
Steel-cut oats is a variety that’s gaining popularity of late. Here, whole grains of oats are cut into two or three groats. Hence, the name steel-cut.
Since it is made from whole grains of oats, it has a mealier mouth-feel. Being rich in fibre
26 Mar 18
Strawberry Steel Cut Oats with Tea Masala by Tarla Dalal
Chai Masala, with its well-balanced mix of spicy notes, is ideal to flavour many dishes, not just tea! This Strawberry Steel Cut Oats with Tea Masala is an example that proves our point.
Here, the oats is perked up with chai masala and a dash of vanilla, sweetened mildly with maple syrup. With t ....
26 Mar 18
Pumpkin Steel Cut Oats by Tarla Dalal
An exquisite breakfast that is unlike anything you have tasted before, the Pumpkin Steel Cut oats combines cooked and blended red pumpkin with steel-cut oats.
The recipe gets a flavourful boost from apples, a touch of nutmeg and a sprinkling of roasted sunflower seeds. The luscious texture of th ....
26 Mar 18
Apple Steel Cut Oatmeal with Almond Milk, Healthy Vegan Breakfast by Tarla Dalal
Steel-cut oats, which can be bought at well-stocked supermarkets and in specialty/ gourmet food stores, are groats of oats made by chopping whole oats into two or three pieces.
It has a nice grainy mouth-feel, which is quite satiating. Just the taste and texture instils a sense of well-being and ....
26 Mar 18
Steel Cut Oats with Strawberries and Almond Milk, Healthy Vegan Breakfast by Tarla Dalal
Steel-cut oats is a coarse oatmeal, made by chopping whole oats into two or three pieces. Hence the name ‘steel cut’.
It is a gluten-free whole grain that is much healthier than quick cooking rolled oats. It is rich in fibre and lowers cholesterol. Best of all, it has a nice grainy texture that ....
03 Jan 18
Vegan Oats and Coconut Milk Pudding by Tarla Dalal
Coconut Milk is being increasingly recognised for its health benefits. With a creamy, pleasant flavour, it adds not just nutrients but also taste to any dish it is used in.
This no-fuss, easy-to-make Vegan Oats and Coconut Milk Pudding is a wonderfully healthy breakfast with a creamy mouth-feel ....
03 Jan 18
Strawberry Oats Pudding by Tarla Dalal
Armed with recipes like these, you can ensure a healthy and tasty breakfast without sweating in the kitchen. All you need to do is mix the ingredients together and let them sit in the fridge overnight.
In the morning, when the oats, berries and almond milk have become acquainted with each other, ....
23 Mar 18
Strawberry Almond Milk and Oats Smoothie by Tarla Dalal
Top-up your nutrients with this tasty smoothie, on days when you are in a rush and don’t have time for a full-fledged breakfast
Filling, tasty and loaded with nutritious ingredients, this healthful Strawberry, Almond Milk an ....
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