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Zinc Rich Foods recipes


Last Updated : Oct 21,2020



जिंक रिच फूड्स - हिन्दी में पढ़ें (Zinc Rich Foods recipes in Hindi)
ઝીંક યુકત રેસિપી - ગુજરાતી માં વાંચો (Zinc Rich Foods recipes in Gujarati)

Zinc rich foods, Zinc rich Indian foods

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.

Masoor Dal, Easy Masoor Dal RecipeMasoor Dal, Easy Masoor Dal Recipe

The major vegetarian Indian 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. 

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

a) how to roast pumpkin seeds : 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.

b) Tahini Paste : This homemade authentic Tahini Paste is so easy to make. A very flavourful and aromatic paste of sesame seeds and olive oil seasoned with salt, the Tahini Paste is a valuable addition to several Lebanese dishes. 

Tahini Paste, Lebanese Tahini PasteTahini Paste, Lebanese Tahini Paste

c) Tahini Dip : An inseparable part of Lebanese cuisine, tahini basically means a paste of roasted sesame seeds. The paste is widely used to make salad dressings, dips and sauces. In the given recipe it is combined with curds which results in a unique bitter-sour dip.

Tahini DipTahini Dip

2. Nuts like AlmondsCashewnutsSesame SeedsPeanuts and Walnuts.

Red Capsicum and Walnut Dip, Lebanese Dip

Red Capsicum and Walnut Dip, Lebanese Dip

See 

peanut butter recipe : 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! healthy peanut butter is also a good source of protein and zinc. Coconut oil, added to the healthy peanut butter to get a nice nutty taste, gives you healthy fatty acids of medium chain triglycerides.

 Homemade Peanut Butter, for Weight Loss and Athletes
 Homemade Peanut Butter, for Weight Loss and Athletes

almond butter recipe : Almond butter is a great source of Protein, while coconut gives you healthy fatty acids of medium chain triglycerides. It is always better to make your almond butter at home as store-bought almond butter contains loads of sugar and hydrogenated vegetable fats, which are not good for you.

Homemade Almond ButterHomemade Almond Butter

3. Whole grains like BajraBarleyJowarRagi (Nachni)whole wheat etc. Refining leads to loss of zinc. So avoid maida and its products.

Ragi and Coriander Uttapa

Ragi and Coriander Uttapa

barely khichdi also known as jau khichdi is a great variation to the traditional Indian khichdi made of dal and rice. This barely vegetable khichdi is made mainly of barley and healthy mixed vegetables. 

Barley KhichdiBarley Khichdi

Jowar pyaz ki roti is a gluten-free, cholesterol -free recipe that you can prepare even every day. You just need a spot of practice in rolling these jowar flour rotis. Preferably use peanut oil while cooking these rotis as it has more MUFA and is thus healthy.
 
Jowar Pyaz Ki Roti ( Healthy Breakfast)
Jowar Pyaz Ki Roti ( Healthy Breakfast)

4. Pulses like Chick Peas (kabuli chana), chawli, MoongRajma, Soya etc.

 Chick Pea, Broccoli and Carrot Stir Fry, Protein Rich Recipe  Chick Pea, Broccoli and Carrot Stir Fry, Protein Rich Recipe

rajma : Rajma is one of the most popular dishes in North India.

In this authentic Punjabi rajma 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.

Rajma CurryRajma Curry

5. Dals like Urad DalChana DalToovar DalMasoor 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.

Gujarati Toovar DalGujarati Toovar Dal

basic urad dal recipe : Urad dal is rich in protein and B-vitamins, which are essential for energy metabolism, while curds bring in some more protein and high calcium to make your bones stronger.

Basic Urad Dal Recipe, Protein and Vitamin B Rich RecipeBasic Urad Dal Recipe, Protein and Vitamin B Rich Recipe

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.

Jowar Bajra Garlic RotiJowar Bajra Garlic Roti

The main symptoms of zinc deficiency are
• Reduce concentration
• Rough skin
• Hair loss
• Loss of appetite


• Fatigue
• Fragile bones
• Growth retardation

Arhar ki Dal with SpinachPunjabi Arhar ki Dal with Spinach



The RDA (Recommended Dietary Allowance) for Indians is

Group RDA for zinc (mg/d)
Adult Man 12
Adult Woman
Adult Woman (Pregnant / Lactating)
10
12
Children (1-3 yrs)
(4-6 yrs)
(7-9 yrs)
(10-12 yrs)
(13-15 yrs)
(16-17 yrs)
5
7
8
9
11
12


For a complete list of Zinc rich foods, see High Zinc Veg Food Sources


Show only recipe names containing:
  



Almond Bhakri, Gluten Free Almond Bhakri
Recipe# 41121
26 Oct 20

 
 by Tarla Dalal
For many, the aroma of bhakri cooking on the tawa is reminiscent of home-cooked food! Here, we introduce you to a totally off-beat Almond Bhakri. As you will surmise from the name, the Almond Bhakri is quite a rich treat, but it is healthy and gluten-free too, so anybody can go for it. Almonds ....
Plain Ragi Roti, Plain Nachni Roti
Recipe# 41164
22 Oct 20

  This recipe has an associated video
 
by Tarla Dalal
plain ragi roti recipe | soft ragi roti |plain nachni roti | gluten-free nachni roti | with amazing 16 images. A hearty roti that is sure to remind you of home. The plai ....
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
Recipe# 22444
20 Oct 20

 
 by Tarla Dalal
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Rajma
Recipe# 22784
18 May 20

  This recipe has an associated video
 by Tarla Dalal
rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with amazing 20 images. Rajma is one of the most popular dishes in Nort ....
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )
Recipe# 35090
20 Oct 20

 
 by Tarla Dalal
nachni sesame khakhra recipe | nachni til khakhra | homemade ragi khakhra | healthy tasty nachni khakhra | nachni sesame khakhra is a jar snack which can be relis ....
Almond Bread, Homemade Almond Bread Without Eggs
Recipe# 41175
11 Aug 20

 
 by Tarla Dalal
homemade almond bread without eggs | keto almond bread | eggless almond bread | low carb almond bread| with 20 amazing images. A loaf without wheat? Unbelievable but true, and absolutely aw ....
Palak Masoor Dal
Recipe# 5576
07 Jul 20

  This recipe has an associated video
 by Tarla Dalal
palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal | with 30 amazing images Bored of having the usual dal for your everyday m ....
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
19 Jul 20

 
 by Tarla Dalal
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron lev ....
Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
24 Aug 20

 
 by Tarla Dalal
Here is how to make pure, soothing and tasty Almond Milk! This pure Almond Milk is rich in protein and iron , and wonderful for
Healthy Moong Chaat
Recipe# 36411
15 Oct 20

  This recipe has an associated video
 by Tarla Dalal
healthy moong chaat recipe | moong sprouts chaat | sprouted moong chaat | sprouts chaat for weight loss | with 20 amazing images. healthy moong chaat is a tasty s ....
Spicy Garlic Hummus
Recipe# 41552
20 May 20

 
 by Tarla Dalal
spicy garlic hummus recipe | spicy garlic hummus without tahini | Indian style spicy garlic hummus | healthy garlic hummus | with amazing 16 images. Spicy garlic hummus ....
Masoor Dal with Spinach, Protein Rich Recipes
Recipe# 33249
19 Oct 20

  This recipe has an associated video
 by Tarla Dalal
masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to ....
Homemade Peanut Butter, for Weight Loss and Athletes
Recipe# 41116
24 Aug 20

 
 by Tarla Dalal
Indian style peanut butter recipe | homemade peanut butter | healthy peanut butter | with amazing 6 images. Indian style peanut butter recipe is a simple recipe made from unsalted peanuts ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
21 Oct 20

  This recipe has an associated video
 by Tarla Dalal
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Rajma Curry,  Punjabi Rajma Masala Recipe
Recipe# 1539
10 Dec 19

  This recipe has an associated video
 by Tarla Dalal
rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with 24 amazing images. Rajma curry is also called
Parsley Hummus
Recipe# 5554
26 Nov 19

 
 by Tarla Dalal
healthy parsley hummus recipe | Indian parsley hummus | homemade hummus with parsley | with 18 amazing images. Parsley hummus is a quick dip which is sure to be enjoyed by people of all ag ....
Almond Soup, Badam Soup, Badam Ka Soup
Recipe# 33456
11 Oct 18

 
 by Tarla Dalal
Almonds are special because the effect they have on our palate is unusual. While their richness is intoxicating, their mildly nutty flavour is very soothing at the same time. Naturally, a soup made with this wonderful ingredient is nothing short of a special treat. While the blanching and de-s ....
Roasted Cashew Nuts, Healthy Roasted Kaju
Recipe# 42662
28 Nov 18

 
 by Tarla Dalal
If you’re nuts about nuts like most foodies are, then this snack is just right for. Something that you can munch on without much guilt, the Roasted Cashew Nuts is made by baking the cashews coated with lemon juice and spices. Its vibrant flavour is sure to add more zeal to your day! You can perk ....
Nachni Dosa, Ragi Dosa Made with Whole Nachni
Recipe# 22354
17 Aug 20

 
 by Tarla Dalal
Did you know that fermented items tend to worsen acidity, or even cause it? Hence, idlis, dosas and such items made with a fermented batter are best avoided by those suffering from acidity. This Nachni Dosa is a delicious alternative made with ragi and without rice. The batter is not fermented, ....
Low Salt Green Pea and Basil Soup, Low Salt Recipe
Recipe# 22311
07 Jul 12

 
 by Tarla Dalal
The sweet, earthy flavour of green peas meets the herby accents of basil in this awe-inspiring recipe. We have retained the high fibre content of green peas in this soup by not straining it. This, along with the restricted use of salt, makes this soup good for those with high blood pressure. Alt ....
Black Raspberry and Gooseberry Oatmeal Recipe
Recipe# 42505
01 Feb 19

 
 by Tarla Dalal
Creativity at its peak, this unique breakfast dish combines oatmeal with black raspberry and gooseberry, to get a tasty and abundantly nutritious bowlful! Gooseberries are rich in fibre and ....
How To Cook and Store Steel Cut Oats for 5 Days
Recipe# 42403
22 Jul 19

 
 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 , this
Strawberry Steel Cut Oats with Tea Masala
Recipe# 42400
22 Jul 19

 
 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 ....
Pumpkin Steel Cut Oats
Recipe# 42401
22 Jul 19

 
 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 ....
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Zinc Rich Foods
5
 on 21 Sep 20 09:27 AM


this site is very good and this is very helpfull and thanks for sharing for us
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Tarla Dalal    Nida, thanks for your kind words. keep reviewing recipes, articles you loved.
Reply
21 Sep 20 12:14 PM