ZINC TO SHARPEN THINKING

CHEESE ON TOAST 4.4mg zinc CHEESE and wholegrains contain zinc, so a 75g chunk of cheese on wholemeal toast nets just over 40 per cent of your daily zinc intake (plus three-quarters of your calcium and half your protein needs). It’s also 80 per cent of your saturated fat limit — though recent research suggests saturated fat from dairy may not be linked to heart disease.

90g BOMBAY MIX 2.4mg zinc THE nuts, pulses and gram flour noodles all contribute to the zinc in this snack — it supplies a quarter of your daily iron, too. But a 90g serving (three handfuls) supplies more than 400 calories and up to 2g salt (a third of your daily limit), so keep this snack for an occasional treat only.

290g SAINSBURY’S PITTED PRUNES 2.9mg zinc FRUIT generally isn’t a good source of zinc, but dried fruit, with a lower concentration of water, is better as the minerals are more concentrated. This can will provide nearly 30 per cent of your daily needs and more than 40 per cent of your daily iron intake. Prunes contain sorbitol, so are a gentle laxative.

57g (3tbsp) TAHINI 3.1mg zinc SESAME seeds — from which tahini paste is made — are a good source of minerals generally. In three tablespoons, used as a spread or dip, you’ll get 30 per cent of your daily zinc needs, nearly half of your daily calcium requirements, and some magnesium and iron.

100g TESCO ORKNEY CRAB MEAT 6.6mg zinc CRAB is a great source of zinc, and this pot — ideal stirred through a serving of pasta, or as a starter — provides more than 60 per cent of your daily requirements, and 28 per cent of your daily calcium needs. Dark meat is a richer zinc source than white (the pot contains a mix).

1 OYSTER 3.8mg zinc JUST one 10g oyster supplies nearly half your daily requirement of zinc. They’re also a good source of iron (more than red meat). Cook them by placing oyster shells on a baking sheet and leave for between 15 to 30 minutes or until the shells crack open. Beware the risk of food poisoning if they are undercooked.

450g SAINSBURY’S SHEPHERD’S PIE 4.1mg zinc LAMB is a good red meat source of zinc — in a typical ready-meal shepherd’s pie you will get 40 per cent of your daily needs. Potatoes aren’t a rich source, but do add a little zinc in this dish, too — probably about an eighth of the total in the meal.

½ ASDA HAM & PINEAPPLE PIZZA 3mg zinc THE ham, pizza base and mozzarella add to the zinc in this pizza. A half serving will provide nearly a third of your daily requirement. However, it contains 337 calories and just over a quarter of your daily saturated fat limit, so try to stop at half.

4 HANDFULS (100g) PLANTERS DRY ROASTED PEANUTS 3.3mg zinc THIS 100g serving has a third of your daily zinc amount, along with half your magnesium and a seventh of your iron needs. Cut the quantity if you’re watching your weight — this contains more than 600 calories and nearly a quarter of your salt limit.