A good diet leads to a healthy and strong body. A healthy body has the ability to fight off diseases, remain energetic, and a lot more. One of the most important elements of a nutritious diet is zinc. This element is essential to human health and well-being.
Vegetables and fruits high in zinc
Zinc is an essential mineral that plays an important role in many body functions. It helps boost the immune system, maintain healthy skin and hair, promote wound healing, and build protein-based tissues such as muscles, blood cells and hormones.
If you have a zinc deficiency, you may experience symptoms like diarrhea or loss of appetite.
Vegetables high in zinc include:
Beet greens (1 cup cooked) – 1.86 milligrams (mg)
Swiss chard (1 cup cooked) – 1.47 mg
Collard greens (1 cup cooked) – 1 mg
Kale (1 cup chopped) – 0.9 mg
Mustard greens (1 cup chopped) – 0.9 mg
Turnip greens (1 cup chopped) – 0.7 mg
Zinc is an essential mineral that plays a key role in many processes in the body. It is involved in many aspects of growth and development, including the production of DNA and RNA. Zinc also helps form structures such as cell membranes, proteins and enzymes.
Zinc deficiency can lead to a number of health problems, including delayed sexual maturation, poor immune function and impaired growth.
Vegetables and fruits high in zinc include:
Beets
Broccoli
Corn (and corn tortillas)
Dates
Garlic
Kiwi fruit
Mushrooms (especially portabello)
There are many fruits and vegetables that are high in zinc, which is an important mineral for the body. Zinc helps to build proteins and enzymes, regulate cell growth, and maintain the immune system. It also supports healthy skin, hair and nails.
Here are some of the best sources of zinc:
Beets
Black beans
Chickpeas (garbanzo beans)
Lentils
Nuts (almonds, cashews, pecans)
Soybeans
Zinc is an essential mineral that plays a vital role in many aspects of our health. It is one of the most important trace minerals because it facilitates over 100 enzyme systems in the body and is essential for DNA synthesis.
Zinc is necessary for growth and development, the immune system and wound healing. It also helps prevent some types of cancer, diabetes, diarrhea, osteoporosis and infections such as pneumonia.
The recommended dietary allowance (RDA) for zinc is 11 milligrams per day for men and 8 milligrams per day for women. However, the RDA for pregnant women is 11 milligrams per day and 12 milligrams per day during lactation.
Vegetables high in zinc include:
Cauliflower: 1 cup raw cauliflower contains 3 milligrams of zinc or 10 percent of your daily value (DV).
Zinc is an essential mineral that plays a role in many of the body’s functions. Zinc is involved in wound healing and cell division. It also helps heal wounds and helps form new skin cells and tissues.
Zinc is found in a variety of foods, including meat, seafood, poultry, eggs, and dairy products. Some plant-based foods contain zinc as well. In general, animal sources of zinc tend to be more bioavailable than plant sources because they contain all the necessary cofactors required for absorption.
Below are some of the best sources of zinc:
Alligator tail (100 grams): 19 milligrams
Beef chuck roast (100 grams): 12 milligrams
Cheddar cheese (100 grams): 7 milligrams
Chicken breast (100 grams): 6 milligrams
Salmon filet (100 grams): 7 milligrams
Vegetables and fruits high in zinc
Vegetables high in zinc are asparagus, broccoli, cauliflower, cabbage, turnip greens, spinach and kale.
Fruits high in zinc include oranges, tangerines, bananas and apricots.
Which fruit has high zinc?
Apricots are one of the best sources of vitamin C and also contain significant amounts of copper and manganese. They are also an excellent source of potassium and vitamin A as well as a good source of iron.
Apricots also provide a wide range of antioxidants – such as anthocyanins (which give them their rich red colour) – that may help protect against certain diseases like cancer, heart disease and Alzheimer’s disease
Vegetables and fruits high in zinc
Zinc is a mineral that plays an important role in many aspects of health, including immune function, wound healing, and cell growth.
Some of the best sources of zinc include oysters, beef, poultry, pork, cheese and yogurt.
The following list provides just a few of the best sources of this trace mineral:
Almonds
Avocado
Beef (grass-fed)
Chicken breast
Dried apricots
Edamame (green soybeans)
Halibut fillet
Kale
Lamb loin chops or leg (grass-fed)
Lentils (red)
Oysters (raw)
Pears (organic)
Vegetables and fruits high in zinc
Zinc is a mineral that’s essential for many bodily functions, including growth and development, metabolism, and immunity. It also promotes wound healing and tissue repair. Zinc is found in all foods but meat, seafood, poultry, eggs, vegetables and grains have the highest concentration of this mineral.
The following table lists foods high in zinc:
Food Serving Size Zinc (mg)
Beef or lamb liver (fried) 1 slice 20.5
Chicken breast 3 oz 19.3
Turkey breast 3 oz 19.0
Calf’s liver (pan-fried) 1 slice 18.9
Brussels sprouts 1/2 cup cooked 8.8
Peas (green) 1/2 cup cooked 7.2
Hazelnuts 1/4 cup 5.4
Lentils 1/2 cup cooked 4.4
Vegetables and fruits high in zinc are foods that contain this mineral. Zinc is an essential trace mineral that plays a key role in many body functions, including growth and development, reproduction, the immune system and sense of taste and smell. The following list of vegetables and fruits with the highest zinc content provides sufficient nutrients for one day for an average adult.
Fruits High In Zinc
Cooked Oyster Mushrooms – 1 cup (100 g) of these mushrooms has 6 mg of zinc. They are also rich in B vitamins like riboflavin (B2), thiamine (B1), folate (B9) and pantothenic acid (B5). This antioxidant-rich food helps fight free radicals in the body that cause oxidative stress and damage to cells. It also strengthens bones, regulates blood sugar levels and improves digestion by aiding absorption of nutrients from food.
Pumpkin Seeds – 1 oz (28 g) of pumpkin seeds contains 7 mg of zinc. Pumpkin seeds are a good source of protein, fiber, magnesium and iron as well as omega-3 fatty acids that promote heart health by lowering blood cholesterol levels. They are also known to help treat arthritis due to their anti-inflammatory properties.
Chickpeas –
Zinc is a mineral that is necessary for your body’s growth and development. It’s also involved in the production of protein, DNA and RNA. Zinc is necessary for proper immune system function and plays a role in cell division and wound healing. You can get zinc from a variety of foods, including meat, seafood, beans and fortified cereals.