New Delhi

Zinc may be a tiny mineral, but the role it plays in our health is powerful. From boosting immunity and healing wounds to improving metabolism and supporting skin health, zinc quietly strengthens our body every single day. Yet most people don’t even realise when their diet is lacking it.

Meet Arjun, a young professional juggling work, gym routines and late-night meals. Although he tried to stay fit, he constantly felt tired, caught colds easily and struggled with skin issues. A nutritionist later pointed out what he never guessed: low zinc levels. That conversation led him to discover everyday foods that could restore zinc naturally. If you, too, want to improve your health with simple dietary choices, here are five zinc-rich foods that transformed Arjun’s wellbeing.

1. Pumpkin Seeds — the Tiny Health Powerhouse

Arjun’s first discovery was pumpkin seeds. Just a small handful daily helped boost his zinc intake dramatically. Packed with antioxidants and essential minerals, pumpkin seeds became his go-to evening snack. He even sprinkled them on salads and oats for an extra crunch.

2. Chickpeas — A Staple Packed with Strength

A simple bowl of boiled chickpeas did wonders. Whether in chaat, hummus or curry, chickpeas not only satisfied hunger but also delivered a strong dose of zinc, protein and fiber. Arjun noticed his energy levels improving within weeks.

3. Yogurt — Delicious and Body-Healing

A cup of yogurt entered his routine next, soothing, refreshing and highly nutritious. Along with zinc, yogurt supports gut health and immunity. Arjun made it part of both lunch and dinner, sometimes sweetened with fruits, sometimes served savoury with spices.

4. Cashews — Snack with a Purpose

Cashews turned out to be more than a tasty treat. Rich in healthy fats and zinc, they helped with muscle recovery and stamina. Arjun began keeping a small box of cashews at his work desk instead of reaching for junk snacks.

5. Spinach — The Green Superfood

Finally came spinach, a leafy vegetable he once ignored. Whether blended into smoothies, added to soups or served as sautéed greens, spinach became a nutritious habit. Its zinc content, along with iron and vitamins, supported overall immunity and skin health.

With consistent intake of these foods, Arjun soon felt the difference: fewer colds, better energy, healthier skin, and improved workout performance. What made it possible wasn’t supplements, but simple, everyday ingredients available in any kitchen.

You don’t need expensive diets to boost zinc, just smart, thoughtful food choices. Including pumpkin seeds, chickpeas, yoghurt, cashews, and spinach in your meals can greatly improve your zinc levels and overall well-being.

READ MORE: How Mohammed Ali Khalid became global face of Indian Scouts and Guides Movement

Sometimes, healing begins not in a pharmacy, but in the stories our plates tell.