Nuts with the most zinc

If you are looking for something to snack on that will provide you with your daily zinc, nuts could be a good option. These are the high-zinc nuts that Illume eMag recommends.

1. Squash and Pumpkin Seeds (10mg of zinc for 100g, 90% Daily Value)

Pumpkin and squash seeds make a delicious snack. Roasted squash and pumpkin seeds are great for eating by the handful and are perfect toppings for salads or soups. They’re high in antioxidants, zinc, and omega-3 fatty acids. They’re considered a heart-healthy meal, and a handful of seeds once a week is plenty.

2. Hemp Seeds (10mg/100g, 90% DV)

Hemp seeds are high in vital fatty acids and healthy fats. They’re also high in vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc, and they’re a good source of protein.

Hemp seeds can be:

• Eaten raw, roasted, or cooked

• Shelled as hemp hearts

• Cold-pressed to produce hemp seed oil

• Used for non-dairy hemp milk and hemp cheese

3. Pine Nuts (6 mg/100g, 55% DV)

Pine nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health. Other nutrients in pine nuts include phosphorus, vitamin-K, dietary fiber, vitamin E, calcium, and manganese.

Here are some ways to use pine nuts in recipes:

• Blend pine nuts with cheese, garlic, basil, cheese, and olive oil to make a pesto

• Sprinkle onto yogurt with fruit and other nuts to create a delicious parfait

• Add raw or roasted pine nuts to salads or pasta dishes

• Blend pine nuts into a homemade hummus

• Add them to vegetable side dishes such as roasted cauliflower, broccoli, or green beans

• Mix pine nuts into grain side dishes such as quinoa or rice

• Top your pizza with pine nuts for an added crunch

4. Cashews (6 mg/100 g, 55%DV)

Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, zinc, magnesium, and manganese—nutrients important for energy production, brain health, immunity, and bone health.

Here are a few convenient ways to include cashews in your favorite meals and snacks:

• Combine cashews with dried fruit, chocolate chips, and other nuts to create a trail mix.

• Toss cashews with romaine lettuce, tomatoes, and a hint of olive oil for a healthy and satisfying salad.

• Add to a wrap featuring cubed chicken, mustard, and mayonnaise.

• Combine with coconut, maple syrup, and rolled oats. Mix these ingredients before baking to form granola.

• Sprinkle salted cashews on top of roasted green beans.

• Enjoy with yogurt, granola, and fruit in a tasty parfait.

• Prepare with rice, soy sauce, chicken, and red pepper flakes in a slow cooker.

5. Sunflower Seeds (5mg/100g, 46% DV)

Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses. These include both zinc and selenium.

Here are various ways you can eat sunflower seeds:

• Add to trail mix.

• Stir into homemade granola bars.

• Sprinkle on a leafy green salad.

• Stir into hot or cold cereal.

• Sprinkle over fruit or yogurt parfaits.

• Add to stir-fries.

• Stir into tuna or chicken salad.

• Sprinkle over sautéed vegetables.

• Add to veggie burgers.

• Use in place of pine nuts in pesto.

• Top casseroles.

• Grind the seeds and use them as a coating for fish.

• Add it to baked goods, such as breads and muffins.

• Dip an apple or banana in sunflower seed butter.

6. Pecans (5mg/100g, 46% DV)

Pecans are a kind of tree nut that is high in fiber, copper, thiamine, and zinc, among other minerals. They’ve been linked to a variety of health advantages, including better blood sugar control, heart health, and cognitive performance.

Try sprinkling a handful of these tasty nuts onto your next yogurt parfait, salad, or oatmeal for extra crunch and nutrients. They also work well in trail mix or chopped up in baked goods like muffins, pancakes, or banana bread.

7. Almonds (3 mg/100 g, 30% DV)

Almonds are high in good fats, fiber, protein, magnesium, vitamin E, and a moderate quantity of zinc. Almonds provide a number of health advantages, including lower blood sugar, lower blood pressure, and lower cholesterol. They can also help you lose weight by curbing your appetite.

Here are a few ways you can enjoy almonds:

• Enjoy a serving of raw almonds for a daytime or evening snack.

• Add sliced almonds to your oatmeal or cereal.

• Roast almonds for better texture and flavor.

• Use almond milk, butter, or flour in your baking