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Healthy Indian Recipes > Zinc Rich Foods
55 Zinc Rich Foods Recipes
Last Updated : 23 March, 2025
Table of Content
Zinc Rich Vegetarian Foods List | Zinc Rich Indian Recipes |
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 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
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 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 Dip
2. Nuts are rich in zinc.
like Almonds, Cashewnuts, Sesame Seeds, Peanuts and Walnuts.
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
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 Butter
3. Whole grains are rich in zinc
like Bajra, Barley, Jowar, Ragi (Nachni), whole wheat etc. Refining leads to loss of zinc. So avoid maida and its products.
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 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)
4. Pulses are rich in zinc
like Chick Peas (kabuli chana), chawli, Moong, Rajma, Soya etc.
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 Curry
5. Dals are rich in zinc
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.
Gujarati 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 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 Roti
The main symptoms of zinc deficiency are
• Reduce concentration
• Rough skin
• Hair loss
• Loss of appetite
• Fatigue
• Fragile bones
• Growth retardation
Palak Chana Dal | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak | One serving of palak chana dal delivers 54% folic acid, 30% vitamin B1, 21% protein, 34% fibre, 18% Vitamin B2, 17% iron, 25% magnesium, 31% phosphorus, 11% zinc of your Recommended Dietary Allowance ( RDA).
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
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