You might not know much about zinc, but it’s having a moment right now. Studies show that it has a whole range of benefits (especially for women), including helping us to taste our food better, regulating blood sugar levels and improving our immune function, which is increasingly important as we head into cold and flu season (even if the weather is telling us otherwise right now).

The good news is that we don’t need much zinc to make a difference, with women being advised to take a tiny 8 milligrams (mg) a day. But our bodies are unable to produce it, so it’s important to include zinc-rich foods in our daily diets. And that’s where this article comes in.

With foods ranging from pumpkin seeds to dark chocolate all containing high levels of zinc, there are plenty of tasty meal options out there to explore. Here are just three of our favourite nutritionist-approved zinc recipes you can make today.     

“If you are looking for a plant-based zinc-rich food, look no further than pumpkin seeds,” advises registered nutritional therapist Alex Allan. “Just two tablespoons of pumpkin seeds contain 2.2mg of zinc, which equates to 20% of your RDA. Oats too are a surprising source of zinc, and half a cup will provide 10% of your RDA of zinc. So, with this recipe, you can potentially have 30% of your daily zinc before leaving your house in the morning.”

Ingredients

50g gluten-free oats

120ml unsweetened almond milk or milk of your choice

1 tbsp chia seeds

¼ tsp cinnamon

50g almond yoghurt or whole-fat Greek yoghurt

2 tbsp pumpkin seeds

1 tbsp crushed walnuts

Handful of blueberries

Method

1. In a glass container, mix together the oats, almond milk, chia seeds and cinnamon. Cover and pop in the fridge overnight or for at least 7 hours.
2. In the morning, turn out into a bowl, and stir through with the yoghurt, pumpkin seeds, crushed walnuts and blueberries.
3. You can add more almond milk to loosen to the consistency that you like.
4. Enjoy!

“This quinoa and chickpea salad is not only delicious but also packed with health benefits,” says nutritional therapist Aneequa Godart. “It’s rich in zinc, thanks to the chickpeas and quinoa. Zinc is essential for a strong immune system, wound healing and maintaining healthy skin. Additionally, this salad is a great source of protein, fibre and numerous vitamins and minerals from the vegetables, making it a nutritious and satisfying meal for your overall wellbeing too.”

Ingredients 

180g quinoa

1 can chickpeas, drained and rinsed

1 red bell pepper, diced

1 cucumber, diced

½ red onion, finely chopped

Handful fresh parsley, chopped

50g feta cheese, crumbled (optional)

2 tablespoons olive oil

Juice of 1 lemon

1 teaspoon ground cumin

Salt and pepper to taste

Method

1. Cook the quinoa and let it cool.
2. In a large bowl, combine cooked quinoa, chickpeas, red bell pepper, cucumber, red onion, and parsley.
3. In a small bowl, whisk together olive oil, lemon juice, ground cumin, salt, and pepper.
4. Drizzle the dressing over the salad and toss to combine.
5. If desired, top with crumbled feta cheese for added flavour.
6. Serve chilled and enjoy!

Prawns are packed full of zinc, and this delicious paella recipe from nutritionist Nichola Ludlam-Raine really makes the most of them. “Paella is one of my favourite Mediterranean dishes,” she says. “It’s such an easy all in one dish to make that’s balanced from a macro nutrient point of view and brimming with micronutrients too. It’s also super versatile so you can really make it your own and it’s a great dish to serve with friends!”

Ingredients

300g paella rice⁣

150g chorizo, diced⁣

150g king prawns, uncooked⁣

100g frozen peas⁣

100g mixed peppers, diced⁣

100g cherry tomatoes, chopped⁣

1 litre chicken stock⁣

1 tbsp olive oil⁣

1 clove of garlic, grated⁣

1 heaped tsp smoked paprika⁣

1 large brown or red onion⁣, diced

Pepper and a squeeze of lemon to season⁣

Handful of rocket to top (optional)

Method

1. First, add the olive oil and chorizo to a wide saucepan and heat on medium for around 5 minutes until it gets a little crispy. Remove from the pan and place in a bowl to the side. ⁣
2. Add the onion and fry for 3-4 minutes, then the garlic, smoked paprika and paella rice and mix together to coat the rice for a minute.⁣
3. Add the stock, bring to a boil and then simmer for 10 minutes, occasionally stirring. ⁣
4. Add the chorizo, prawns, peas, peppers and tomatoes, stir again and simmer for a further 10 minutes or until most of the liquid is absorbed, the veg is softened and the prawns are fully cooked. 
5. Serve with a pinch of black pepper, a squeeze of lemon, a handful of rocket and serve!⁣

Images: Getty