Zinc plays a crucial role in immune system function, protein synthesis, cell division, and tissue repair. Adequate zinc intake helps women maintain healthy skin, hair, and overall bodily recovery.

Lean meat

According to Times of India, beef, pork, and poultry are rich in zinc, protein, iron, and B vitamins, providing women with numerous nutrients in one meal. Women should rotate different types of meat in their daily diet, prioritizing lean cuts. It is best to avoid fried or processed options and instead opt for boiled, steamed, or soup preparations.

Shellfish

Oysters, crab, and shrimp are high in zinc, protein, vitamin B12, and various other minerals. Women can incorporate seafood into their diet about two meals per week, varying the types to ensure a diverse range of nutrients. Shellfish must be thoroughly cooked to minimize the risk of bacterial contamination.

Legumes

Soybeans, mung beans, and black beans all contain zinc, along with abundant plant protein and fiber, making them suitable for women looking to reduce their meat intake. Tofu is an easy and convenient option for daily meals. Red beans and mung beans can be prepared as low-sugar desserts, soups, or incorporated into salads and vegetable dishes.

Tofu contains zinc and many beneficial nutrients. Photo: Bui Thuy

Tofu contains zinc and many beneficial nutrients. Photo: Bui Thuy

Nuts

Cashews, almonds, and peanuts provide zinc, unsaturated fats, and many minerals. Women can enjoy a small amount of nuts as a snack or add them to yogurt, oatmeal, and salads. Choosing unsalted and unsweetened varieties helps limit added sodium and sugar.

Dairy products

Milk, cheese, and yogurt supply zinc, protein, and calcium. These foods are convenient for breakfast or snacks, especially for women who consume less meat. Women can combine yogurt with nuts and fruits or use milk as part of their breakfast. Prioritizing low-sugar products helps control the amount of added sugar consumed.

Eggs

According to Eating Well, eggs contain zinc, protein, vitamin B12, selenium, and many other nutrients. Boiled, steamed, or stir-fried eggs with vegetables are simple, healthy choices. Combining eggs with green vegetables and grains creates a more varied meal than focusing on just one food source.

Potatoes

Potatoes also offer zinc, carbohydrates, potassium, and fiber, especially when eaten with their thoroughly washed skin. It is recommended to boil, steam, or bake this food instead of deep-frying. However, the zinc content in potatoes is much lower compared to meat, seafood, nuts, and legumes.

Le Nguyen (compiled)