Herbs high in Zinc

1. Chervil

Chervil (Anthriscus cerefolium), often known as French parsley or garden chervil, is a member of parsley family. It is frequently used to season meals with a mild flavour and is a part of the French herb mixture fines herbes. source

Chervil is a zinc heavyweight, with 9mg of zinc per 100g. Indeed, it is the herb with the highest zinc content, both in terms of weight and volume. Chervil is delicious while fresh, but the minerals are also maintained when dried.

Unlike parsley and cilantro, chervil is not readily available in most markets outside of specialist stores. Chervil, as a spring herb, will be accessible at varying periods during the season, depending on the local conditions. Unless planted in a greenhouse, it is visible in milder areas from spring through early summer. It may appear at the end of winter or early spring in milder climes.

Chervil can be grown in a herb garden. It can be planted in a tiny container on your windowsill or in a garden that receives some light and some shade. Chervil reaches a height of approximately 2 feet. It can be cultivated from spring or late fall seed planted. Sow seeds every three to four weeks throughout the season to maintain a yield. Harvest when the leaves are fully opened and tender. You may air-dry and preserve the leaves.

You can find many sellers of chervil seeds on the Amazon marketplace and garden websites. https://www.amazon.com/s?k=chervil+seeds+for+planting

2. Poppy seed

Poppy seed oil is extracted from the opium poppy (Papaver somniferum). For thousands of years, numerous cultures have gathered the tiny, kidney-shaped seeds from dried seed pods. It is still commonly used in a number of places, particularly Central Europe and South Asia, where it is farmed and sold legally. The seeds are used whole or ground into meal as an ingredient in a variety of cuisines, most notably pastry and bread, and are pressed to produce poppyseed oil. source.

Poppy seeds are another great herb that is high in zinc. Which are widely used in baked goods throughout Europe and North America, contain up to 8mg of zinc per 100g.

Poppy seed is occasionally used to determine an aberrant bowel-bladder link (vesicoenteric fistula). It is also used to treat asthma, constipation, coughs, diarrhoea, and sleeplessness, however there is no convincing scientific evidence to back these claims.
Poppy seed may help prevent the development of certain types of cancer. source.

Nutritional Information

According to US Department of Agriculture.

NutrientAmount
Energy536 calories
Protein21.43 g
Total lipid (fat)39.29 g
Carbohydrate28.57 g
Fiber25 g
Sugars3.57 g
Calcium1,250 milligrams (mg)
Iron9.64 mg
Magnesium357 mg
Sodium0 mg
Zinc8.04 mg
Vitamin C0 mg
Vitamin A0 international units (IU)
Fatty acids, total saturated5.36 g
Fatty acids, total trans0 g
Cholesterol0 mg
Nutritional Information

3. Cardamom

It is frequently used in eastern cuisine and is indigenous to the Indian subcontinent, is high in zinc. Which contains around 7mg of zinc per 100g.

Health Benefits of Cardamom

  • Antioxidant and Diuretic Properties May Lower Blood Pressure (source)
  • Contains Cancer-Fighting Compounds (source)
  • Protects from Chronic Diseases (source)
  • Can Help with Digestive Problems, Including Ulcers (source)
  • May Treat Bad Breath and Prevent Cavities (source)
  • Have Antibacterial Effects and Treat Infections (source)
  • May Improve Breathing and Oxygen Use (source)
  • May Lower Blood Sugar Levels (source)

Green cardamom or a placebo was given to 83 patients with type 2 diabetes in a study (trusted source). After ten weeks, those who took cardamom reported improved haemoglobin A1c and insulin levels.

4. Celery

Celery is classified as an Apiaceae vegetable, along with carrots, parsnips, parsley, and celeriac. The vegetable’s crunchy stalks make it a popular low-calorie snack, and it may offer a variety of health benefits.

It contains approximately 7mg of zinc per 100g.

Health Benefits of Celery

Preventing inflammation and cancer

Celery includes a plant chemical called apigenin, which has anti-inflammatory, antibacterial, antiviral, and antioxidant properties in traditional Chinese medicine. Additionally, it may possess anti-cancer effects. source

Lowers Blood Pressure

Celery and celery extracts are used by certain practitioners of Chinese medicine to help lower blood pressure. Celery seed extracts were studied for their influence on blood pressure in rats with normal blood pressure and those with intentionally induced hypertension. source.

Hyperlipidemia

Hyperlipidemia is a term that refers to an abnormally high level of fatty molecules in the blood. Although there are frequently no symptoms, it increases the risk of heart disease and stroke in the long run.
Celery extract was reported to lower low-density lipoprotein (LDL), or “bad” cholesterol levels in rats fed a high-fat diet in a 2014 study.

5. Thyme

Thyme is a Mediterranean herb that is used in cooking, medicine, and as a decorative. Thyme’s flowers, leaves, and oil have historically been used to treat a variety of ailments and symptoms.

It contains approximately 6mg of zinc per 100g.

Health Benefits of Thyme (source)

  • Lowers blood pressure.
  • Natural preservative of food products.
  • Protects from colon cancer.
  • Causes cell death in breast cancer cells.
  • Heals common skin problems.

6. Basil

Basil is a member of the mint family of herbs. It enhances the flavour of dishes and may provide health advantages because to its nutrients. Consumed fresh or dry, these leaves provide around 6mg of zinc per 100g.

Health Benefits of basil

  • Reducing oxidative stress
  • Supporting liver health (source)
  • Fighting cancer (source)
  • Protecting against skin aging (source)
  • Reducing high blood sugar (source)
  • Supporting cardiovascular health (source)
  • Improves mental health (source)
  • Reduces inflammation and swelling (source)

7. Mustard seed

Numerous Indian cuisines incorporate roasted mustard seeds, which are high in zinc.

Yellow mustard seeds contains 6 mg of zinc in 100g.

Health Benefits of Mustard seed

  • Prevents cancer and ageing due to its antioxidants
  • Healthy skin due to its antibacterial properties
  • Helps with digestion as it contains good amount of fibre.
  • Beneficial to cardiovascular health due to its soluble fibre content.
  • Mustard seed contains Vitamin A, C and minerals like calcium, iron, phosphorus magnesium and potassium which is used to strengthen bones, teeth, and gums
  • Relieves pain

8. Caraway seed

Also known as meridian fennel and Persian cumin, is a biennial plant in the Apiaceae family that is native to western Asia, Europe, and North Africa.

Caraway seeds are high in zinc, containing up to 5mg per 100g.

Health benefits of caraway seed

  • Caraway is used to treat digestive disorders such as heartburn, bloating, gas, appetite loss, minor stomach and bowel spasms.
  • Enhance urinary control, destroy microorganisms in the body, and alleviate constipation.
  • Caraway oil is used by women to initiate menstruation and alleviate period pains.
  • It is used by nursing moms to stimulate the flow of breast milk.
  • Caraway is a spice that is added to mouthwashes and skin rubs to promote local blood flow.

9. Anise seed

Anise seeds are the seeds of the anise plant (Latin name Pimpinella anisum), a blooming perennial found in the eastern Mediterranean and Southwest Asia.

It contains 5mg of zinc per 100g.

Health benefits of anise seed

  • Rich in nutrients
  • Interestingly, some study indicates that anise seed may be beneficial in the treatment of depression.
  • Could help prevent stomach ulcers
  • Prevents fungus and bacteria growth
  • Could assist in relieving menopausal symptoms
  • May help maintain normal blood sugar levels
  • Can help with inflammation

10. Dill seed

Leaves are sweet and grassy, the seeds are more aromatic, with a subtle citrus flavour comparable to caraway seeds.

Dill seeds are higher in zinc than the herb’s leaves at 5mg per 100g.

Health benefits of dill seed

  • Rich in antioxidants (source)
  • Could be beneficial to heart health (source)
  • Could assist in lowering blood sugar levels (source)
  • Possibility of anticancer properties (source)

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