The recent re-surge of COVID-19 cases has made people aware of the missing nutritional links in their diet. One of the essential minerals is Zinc that enhances your immunity and keeps you healthy. Zinc is a trace mineral that plays an essential role in many body functions. It is present in strong muscles of the body, skin, pancreas, liver, and kidney. It helps our immune system fight off any bacteria and viruses.
Bajra is one of the much-used grains in our household, it is budget-friendly and can be used in various different ways. It offers protein, fibre and other essential vitamins and minerals, one of which is zinc.
Seeds are an excellent source of zinc apart from calcium, selenium, iron and vitamin B6. Sesame seeds contain 10 milligrams of zinc per 100 grams. They are ideal for garnishing or as an additive in bread spread too but should be consumed in a limited amount as it is heat-inducing.
Popularly known as a great vegetarian source of protein, it is also a good source of calcium and zinc. It can be used in a number of recipes as it absorbs flavours well, many vegans and vegetarians use paneer to replace meat in various types of recipes like sandwiches, salad or curries.
Bengal gram dal
Legumes are high in protein and important vitamins and minerals like zinc. Indian cuisine has dals as a common ingredient in the household. Bengal Gram Dal is a split kala chana and it can be prepared in multiple ways.
Amaranth is gluten-free packed with nutrients, also a source of protein, fibre, zinc and iron. It can be consumed in the form of rotis or pancakes or use amaranth seeds in muesli. Its health benefits include reduced inflammation, lower cholesterol levels and enhanced weight loss.