what foods are a good source of zinc and thiamin
Milk and Dairy Foods. In addition to being rich sources of calcium, milk and yogurt are also delicious and nutritious sources of zinc. A 1-cup serving of fat-free or low-fat milk contains 7 percent (1 mg) of the daily value of zinc, while one cup of fat-free or low-fat plain yogurt provides 15 percent (2.2 mg).
Adding these foods to your day will give you an extra dose of zinc without adding many calories to your meals. Give this delicious mushroom risotto a try! 7 / 11 Nuts and Seeds Nuts and seeds are yet another great source of zinc that will also add some zing to your day. Toss an ounce of pumpkin seeds or pine nuts into your salad for a delightful crunch, plus 15 percent (2.2 grams) and 12 percent (1.8 g) of your daily value, respectively.
The Dietary Guidelines for Americans describes a healthy eating pattern as one that: 1  Includes a variety of vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, and oils. Many whole grains are good sources of thiamin, and yogurt contains thiamin. Includes a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products. Pork, fish, and seafood are good or high sources of thiamin. Beef, beans, and seeds contain thiamin.