Are Zinc-Rich Seeds Available? [Chia, Sunflower, and Extra]

Rate this post

Zinc (Zn) is a trace mineral that our bodies need to function properly.

Iron is the only trace mineral found in greater concentrations in human bodies (Fe).

Zinc is abundant in seeds such as hemp, sesame, pumpkin, squash, chia, and cottonseed.

Moreover, they are high in fiber, vitamins, and antioxidants.

The zinc concentration of various seeds per 100g chunk is shown below.

Name Zinc content
Hemp seeds 10mg
Sesame seeds 8mg
Pumpkin seeds 7mg
Squash seeds 7mg
Cottonseed 6mg
Chia seeds 5mg
Sunflower seeds 5mg
Safflower seeds 5mg
Flaxseed 4mg
Lotus seeds 1mg
Breadfruit seeds 1mg


Zinc is found in our bodies’ cells and is essential to our health.

It is an important component of our immune system and is utilized to combat viruses and bacteria.

It also degrades carbohydrates, synthesizes DNA and proteins, heals wounds, and promotes healthy cellular development.

Moreover, zinc improves insulin activity.

Insulin is the pancreatic hormone responsible for delivering glucose from the blood to the cells.

One of the primary causes of diabetes is a shortage of insulin.

In addition to seeds, additional foods with high zinc levels include:


flesh that is red




items made from milk

lobsters and crabs are two examples of seafood.


Zinc consumption should be 11mg for men and 8mg for women per day.

Since we cannot store zinc in our bodies, we must ingest it on a regular basis.

The capacity of a drug or molecule to be absorbed and utilised by our bodies is referred to as bioavailability.

Since meat is rich in bioavailable zinc, the bioavailability of zinc from a vegetarian or vegan diet is lower than that of a non-vegetarian one.

Moreover, vegetarians and vegans often consume a lot of nuts, legumes, and entire grains.

Some foods include phytates, which inhibit zinc absorption.

Plants store phosphorus in the form of phytate or phytic acid.

It may be found in bran and seeds.

It binds to minerals, metals, or proteins, making them more difficult to access for the body.

Since it limits vitamin and mineral absorption, phytate is frequently referred to as an anti-nutrient.

Vegans and vegetarians could need up to 50% more of the recommended daily dose of Zinc than carnivores owing to their diets high phytic acid level.

Sprouting seeds may help to lessen their phytate content.

Phosphorus is given to the infant plant throughout the soaking and sprouting phase, lowering phytates.

Moreover, fermenting the seeds or baking them into bread with yeast might activate enzymes in the phytic acid, lowering the quantity of phytate.

Can Seeds Have Vitamin K?

Sure, certain seeds, such as pumpkin, squash, and flaxseed, have trace quantities of vitamin K.

The seeds with the highest vitamin K content per 100g are:

Pumpkin seed 7.3µg
Squash seed 7.3µg
Flaxseed 4.3µg


The vitamin K content of these seeds is expressed in micrograms (g) per 100g.

A microgram is one millionth the size of a gram and one thousandth the size of a milligram.

Adults should consume roughly 1 microgram of vitamin K per kg of body weight each day.

Vitamin K is more often found in vegetables and legumes.

Spinach, for example, has 483 g per 100 gram, whereas kale has 817 g per 100 gram and broccoli has 141 g per 100 gram.

Our bodies utilize vitamin K to coagulate blood, halt bleeding, and seal wounds.

Vitamin K is also recognized to help with general bone density and health.

While vitamin K insufficiency is rare in adults, it may cause major complications such as internal bleeding and easily broken bones.

Easy bruising, red or purple spots produced by ruptured blood vessels, and cartilage calcification are all symptoms of vitamin K insufficiency.

Vitamin K is kept in our livers and does not need to be consumed on a regular basis.

What Seeds Are High In Protein?

Pumpkin and squash seeds have the highest protein concentration, followed by hemp seeds.

These three seeds are also high in protein.

Type Of Seed Protein Content Complete Protein?
Hemp seeds 31.6g Yes
Pumpkin seeds 30.2g Yes
Squash seeds 30.2g Yes
Sunflower seeds 20.8g Yes
Flaxseeds 18.3g No
Sesame seeds 17.7g No
Chia seeds 16.5g Yes


Proteins are used by our bodies to build and repair muscles, tissues, and cells.

Protein consumption is required to assist our systems in healing.

Protein is not stored in our bodies and must be ingested on a regular basis.

The quantity of protein your body requires is determined by many variables, including gender, age, weight, and general health.

An average adult should ingest 0.8g of protein per kilogram of body weight, according to the Dietary Reference Intake study.

A sedentary male should consume around 56g of protein per day, whereas a sedentary woman should consume approximately 46g.

Protein is constructed from amino acids.

In the human body, there are around 20 distinct amino acids.

These amino acids are combined in various ways by our bodies to create new proteins such as tissue, bone, hormones, and enzymes.

The 11 non-essential amino acids can be produced by our bodies, while the nine essential amino acids cannot.

They must be included in our diets.

The nine necessary amino acids are as follows:

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • valine

Are Seeds Ok For Nut Allergy?

Absolutely, there is no link between nut and seed allergies.

Nuts and seeds contain various kinds of proteins.

Nevertheless, just because you have a nut allergy doesn’t imply you don’t have a seed allergy as well.

Our immune system defends us by producing unique proteins known as antibodies.

If these antibodies recognize a danger such as a virus or bacterium, they transmit signals to our immune system.

The immune system then produces substances to combat the invading foreigners.

Food allergies occur when antibodies mistakenly identify a harmless protein as a threat and instruct the immune system to release chemicals to eliminate it.

This causes an allergic response that may be minor to severe.

Food allergies affect around 32 million individuals in the United States.

According to a 2017 research, 2.5% of children in the United States may have peanut allergies, whereas 0.5% to 1% of adults have nut allergies.

Nut allergy may cause the following symptoms:

  • Itching in the throat, lips, and eyes
  • Skin irritation
  • Having difficulty swallowing
  • Nausea
  • Breathing difficulty
  • Constipation, diarrhea, and cramps

Difficulty breathing, anaphylaxis, decreased breathing, and shock are all symptoms of severe allergic responses.

Peanut allergies may be severe, resulting in:

  • Reduced pulse
  • Hives
  • Skin that is pale or bluish
  • Lip and tongue swelling
  • Dizziness and confusion
  • Recurrent coughing
  • Voice hoarse
  • Inflammation of the throat

If you feel you are allergic to anything in your meal, avoid it.

Nut allergies may be life-threatening.

If you are unsure, always consult your doctor.

A severe allergic response requires an epinephrine injection, which must be provided quickly.

A therapy for peanut allergy in children will be authorized in early 2020.

A seed allergy is less common than a nut allergy. Sesame allergies are thought to affect just 0.1% of the world’s population.


Is Chia Seed high in zinc?

Mineral and trace element-rich.

Chia includes substantial quantities of calcium, magnesium, copper, zinc and iron.

Are sunflowers high in zinc?

Sunflower seeds include a variety of vitamins and minerals that help boost your immune system and improve your capacity to fight illnesses. Zinc and selenium are two examples. Zinc is essential for the immune system, since it aids in the maintenance and development of immune cells.

What seed has the highest zinc?

Your best bet is hemp seeds. They’re high in healthful unsaturated fats and include 3 milligrams of zinc per three-tablespoon serving, which is 38% of the recommended daily dose for women.

What are 3 foods that are high in zinc?

Oysters are the finest source of zinc, although it’s also abundant in red meat and fowl. Beans, almonds, crab, lobster, whole grains, morning cereals, and dairy products are other excellent sources.

What is the best source of vitamin zinc?

Zinc sources. Meat, fish, and shellfish are the best sources of zinc [3]. Oysters have the highest zinc content per serving of any item, although beef accounts for 20% of zinc intake from food in the United States due to its widespread consumption [7]. Zinc is also found in eggs and dairy products [3].

Which has more zinc pumpkin seeds or sunflower seeds?

Sunflower seeds provide more vitamins and minerals, including B complex vitamins, vitamin C, phosphorus, copper, manganese, and iron. Pumpkin seeds are higher in vitamin K, zinc, and choline. Both of these seeds are good for your heart, your blood sugar levels, and your cancer cells.

Which is better sunflower or pumpkin seeds?

Overall, one type of seed isn’t necessarily superior to another. Sunflower and pumpkin seeds both provide essential nutrients and vitamins for a healthy mind and body. You can have either as a healthful snack without feeling terrible about it.

What are the disadvantages of sunflower seeds?

Excessive eating of sunflower seeds might result in nausea, stomach discomfort, and constipation. Individuals who are allergic to sunflower seeds may have symptoms such as vomiting, rashes, breathing difficulties, swelling and itching around the mouth, and so on. Sunflower seeds contain a lot of calories. Overeating may contribute to weight gain.

What has the highest zinc absorption?

Your body absorbs 20-40% of the zinc in your diet. Animal zinc, such as red meat, fish, and chicken, is more easily absorbed by the body than plant zinc. Zinc is better absorbed when consumed with a protein-rich meal.

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *