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Zinc Rich Foods recipes


Last Updated : May 14,2021



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 Milk, Homemade Pure Almond Milk
Recipe# 40984
03 May 21

 
 by Tarla Dalal
Indian almond milk recipe | unsweetened vanilla almond milk | instant almond milk | almond milk without soaking | with 7 amazing images. Indian almond milk recipe ....
Vegan Oats and Coconut Milk Pudding
Recipe# 42346
09 Apr 21

 
 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 ....
Masoor Dal with Spinach, Protein Rich Recipes
Recipe# 33249
30 Mar 21

  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 ....
Spinach Dosa
Recipe# 41017
29 Mar 21

  This recipe has an associated video
 by Tarla Dalal
spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images. spinach dosa is a unique snack idea to make up f ....
Nachni Dosa, Ragi Dosa Made with Whole Nachni
Recipe# 22354
07 Jan 21

 
 by Tarla Dalal
whole nachni dosa recipe| ragi dosa made with whole nachni | no fermented nachni dosa | easy nachni dosa healthy Indian snack | with 14 amazing images. whole nachni dos ....
Spicy Garlic Hummus
Recipe# 41552
24 Feb 21

 
 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 ....
Almond Bhakri, Gluten Free Almond Bhakri
Recipe# 41121
26 Apr 21

 
 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 ....
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
Recipe# 35093
22 Nov 20

  This recipe has an associated video
 by Tarla Dalal
flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with 13 amazing images. Combine flax seeds with calcium-rich curds to make ....
Rajma
Recipe# 22784
03 Feb 21

  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 ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
02 Feb 21

  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 ....
Dal Fry with Toor Dal
Recipe# 42771
17 Oct 20

 
 by Tarla Dalal
toor dal fry recipe | restaurant style toor dal fry | toor dal fry with rice | toor dal tadka | with 32 amazing images. toor dal fry recipe |
Almond Bread, Homemade Almond Bread Without Eggs
Recipe# 41175
23 Jan 21

 
 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 ....
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
Recipe# 22444
08 Mar 21

 
 by Tarla Dalal
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Khatta Meetha Chana Chaat
Recipe# 30806
23 Nov 20

  This recipe has an associated video
 
by Tarla Dalal
khatta meetha chana chaat recipe | khatti meethi chana chaat | chickpeas chaat | healthy snack for kids | with step by step photos. khatta meetha chana chaat is a ....
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 ....
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 ....
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 ....
Healthy Moong Chaat
Recipe# 36411
02 Dec 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 ....
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 ....
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
19 Apr 21

 
 by Tarla Dalal
almond soup recipe | badam soup | cream of almond soup | badam ka soup | with 44 amazing images. almond soup recipe | badam soup |
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 ....
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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