Best Zinc Rich Fruits and Vegetables – Healthy Sources of Zinc


Zinc rich fruits and vegetables strengthen the immune system and improve human health. It helps to enhance your sense of smell and taste. Participating in white and red blood cells ensures the vigor of our body. More than 350 enzymes in the human body need zinc to function. A healthy human body should have a total of 4-5 grams of zinc.

Zinc is secreted by specific organs in our body and sometimes does not meet our daily needs. Zinc-secreting organs include the salivary gland, pancreas, and prostate gland. People with the prostate stone disease may become deficient in zinc. Zinc rich fruits and vegetables should be abundant in the snacks of every person who wants to eat healthily. Zinc rich fruits contribute to kidney health, skin beauty, and retina in the eye, liver, and pancreas system.

The organs in which zinc is found in men and women may differ. Commonly found in the liver, kidneys, and eyes. In men, there is a small amount of zinc in the prostate gland and sperm content. If you pay attention to your health, you should also consume asparagus and licorice root, which contain plenty of vitamins and minerals.

Zinc Rich Fruits and Vegetables

  • Pumpkin seeds: 100 grams of pumpkin seeds contain 6.8 milligrams of zinc. It can meet 44% of the daily zinc requirement. Pumpkin seed oil is also used as a source of zinc. By making your meals with pumpkin seed oil, you can meet half of your daily zinc needs.
  • Garlic: Garlic has anti-hair loss properties. It gets this feature from the zinc in its content. Although it does not meet your daily zinc needs, it can be a healthy alternative.
  • Peanut: Although peanuts are preferred in terms of zinc content, they are not a very preferable source of zinc for people who are on a diet due to their high-calorie content. 100 grams of peanuts is about 322 calories.
  • Spinach: Spinach may not be the best source of zinc, but it is one of the most plant-based sources of zinc. Do not miss spinach from your meals, which also positively affects your general health. The iron vitamin it contains can lay the foundation of a complete meal on its own.
  • White mushroom: It contains about 8 mg of zinc per 100 grams. It is a rich source of vitamins and minerals. You can have plenty of it as it is very low in calories.
  • Pea: It is a plant-based source of zinc. It also contains other herbal compounds and beneficial vitamins.
  • Sesame: It contains plenty of zinc and calcium. It is very beneficial for developing children to eat sesame or tahini made from sesame. The needed zinc and calcium can be met from sesame.
  • Beans, Kidney Beans, and Mung Beans: Beans and kidney beans are both a vegetable source of zinc and a healthy vegetable protein store. If you do not want to meet your zinc needs by eating meat and liver, you can choose beans, kidney beans, and mung beans.

Zinc rich fruits include avocado, blackberry, pomegranate, raspberry, green apple, blueberry, and kiwi.

Zinc Rich Fruits and VegetablesAmountWhat % of the Daily Adult Requirement does it meet?
Pumpkin seeds100 gram%69
Garlic100 gram%11
Peanut100 gram%14
White Mushroom100 gram%39
Spinach100 gram%25
Pea100 gram%9
Sesame100 gram%42
Beans100 gram%7
Kidney Beans100 gram%8
Mung Beans100 gram%5
Zinc Rich Fruits and Vegetables

Zinc deficiency symptoms

  • Anorexia
  • Digestive system disorders
  • Delayed healing of wounds, excessive blood clotting
  • Intense hair loss
  • Weakened immune system and getting sick often
  • Loss of sexual desire
  • Kidney stone disease
  • Prostate stones
Zinc Rich Fruits
Zinc Rich Fruits and Vegetables

How much zinc is needed per day?

The daily zinc requirement differs in mg for each person. Since the differences between women and men are obvious, you can calculate from the following ratio.

Daily zinc requirement for men: 11 milligrams
Daily zinc requirement for women: 8 milligrams
The need for zinc increases in women who are breastfeeding and wanting to have children. Since zinc is important for growth hormone and the development of the child in the womb, the daily zinc requirement increases up to 12 milligrams.

Zinc deficiency causes?

1 – Chronic intestinal disorders
2 – One-way feeding
3 – Excessive smoking and alcohol consumption
4 – Liver ailments
5 – Intense physical activity (The daily zinc requirement of active athletes is 3-4 milligrams more.)
6 – People using drugs such as cortisone and barbiturates

What 3 foods contain the highest amount of zinc?

The 3 foods richest in zinc minerals are red meat, oysters, and turkey.

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