Zinc is an essential mineral for the diet, important for blood sugar regulation and metabolism. Foods that contain both zinc and B vitamins help to increase energy. There are several types of B vitamins, which are all considered water-soluble. B vitamins include thiamine, folic acid, riboflavin, biotin, vitamin B-6, niacin and vitamin B-12. B vitamins are an important part of dietary intake because the body does not store them and excess amounts are excreted in the urine.
Vegetables
Vegetables are significant sources of zinc, and B vitamins are found particularly in leafy vegetables. Dark green, leafy vegetables are packed with nutrients such as calcium for strong bones and iron, important for tissue oxygenation and overall energy. Some types of vegetables that contain both zinc and B vitamins are asparagus, spinach, collard greens and broccoli. One cup of cooked spinach contains 1.37 mg of zinc and 263 mcg of the recommended 400 mcg per day of folic acid.
Meat
Several types of meat provide both B vitamins and zinc. The recommended daily allowance for zinc among adults is 11 mg for males over age 14 and 8 mg for females over age 19. Lean meat is an important source of protein, which provides energy and strengthens muscles and connective tissues. Some types of meat that contain both zinc and vitamin B are beef, shrimp and venison. According to the U. S. Department of Agriculture, one 4-oz. serving of beef tenderloin contains almost 5 mg of zinc and 7.1 mg of niacin. Males over 14 should have 16 mg of niacin daily, while females over 14 should have 14 mg daily.
Nuts and Seeds
Seeds are a crunchy option for foods containing zinc and vitamin B. Some types of seeds that are high in these nutrients are mustard seeds, pumpkin seeds and sesame seeds. One cup of raw pumpkin seeds contains over 10 mg of zinc and 6.4 mg of niacin, and can be easily added as a topping to salads and vegetables or eaten as a snack. Pecans and pine nuts are other sources of zinc and vitamin B. Both nuts and seeds contain monounsaturated fat, which can help to lower cholesterol levels.
Legumes
Legumes are a food group comprising beans and lentils. They provide fiber, which improves cholesterol and regulates bowel function. Available fresh, frozen or canned, they can be added to many recipes. One cup of hyacinth beans contains 5.53 mg of zinc and 0.5 mg of thiamine, also called vitamin B-1. The recommended daily amount of thiamine is 1 to 1.2 mg. Other types of legumes that contain both zinc and B vitamins include adzuki beans, baked beans and lupins.
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