아연 / जिंक
- A widely essential trace element for the human body
- Carbohydrate and fat metabolism
- Immune function
Good sources of zinc
🥩 Animal-Based Sources (High Absorption)
- Oysters – One of the richest natural sources of zinc
- Beef – Especially lean cuts like chuck roast or sirloin
- Pork – Particularly in loin and shoulder cuts
- Chicken (dark meat) – Thighs and legs
- Eggs – Moderate amounts
🫘 Plant-Based Sources (Lower Absorption, but Still Valuable)
- Pumpkin seeds
- Chickpeas (garbanzo beans)
- Lentils
- Cashews
- Quinoa
- Tofu and tempeh
- Whole grains – Like oats, brown rice, and whole wheat bread
🥣 Fortified Foods
- Breakfast cereals – Many are fortified with zinc
- Plant-based milks – Often fortified with zinc (check the label)
💡 Note: Zinc from animal sources is more easily absorbed than from plant sources due to the presence of phytates in plants, which can inhibit zinc absorption. So vegetarians or vegans may need slightly more zinc intake.