By Akshara
January 16, 2026
Zinc is an essential trace mineral involved in hundreds of enzymatic reactions in the body. It plays a critical role in immune defence, cell growth, wound healing, taste and smell perception, and hormone regulation. Because the human body does not store zinc long term, a steady dietary supply is necessary. Zinc deficiency, even at mild levels, can affect immunity, skin health, and recovery from illness. Including a mix of these foods across meals helps meet daily zinc needs without supplementation.
Pumpkin seeds are one of the richest plant-based sources of zinc. They are also high in magnesium and healthy fats, making them a dense nutritional addition to meals or snacks.
Chickpeas provide zinc alongside protein and dietary fibre. Proper soaking and cooking improves mineral absorption and digestibility.
Cashews contain moderate levels of zinc and also supply copper, which helps maintain mineral balance in the body.
Milk, yoghurt, and cheese provide zinc in a highly bioavailable form, along with calcium and protein that support bone and muscle health.
Eggs contribute small but efficiently absorbed amounts of zinc and support overall nutrient intake when eaten regularly.