vegetables high in zinc

The percentage of the recommended daily value for this serving is 27 %. You can also choose to display the nutrition by serving, "per 100 g", or "per 200 calories" depending on how you want to see the nutrient density. 3. Zinc is a nutriment that can be found in vegetables. Top 10 Vegetables High in ZincZinc helps in the production of about 100 types of enzymes in our body. Other vegetable sources very high in zinc include balsam pear, taro shoots, bamboo shoots, amaranth leaves, palm hearts and okra. Seaweed, kelp, raw 1.23mg (8%RDA) 18. Lentils, sprouted, raw 1.51mg (10%RDA) 12. Where the amount of zinc ranges from 3.73 mg to 0.61 mg per 100g. Lemon grass (citronella), raw 2.23mg (15%RDA) 4. 2. It also stimulates the production of blood in the body. Peas, green, cooked, boiled, drained, with salt 1.19mg (8%RDA) 20. About us | Beta-carotene gives yellow and orange fruit and vegetables their colour. 200 Vegetables Highest in Zinc, Zn. One half cup of cooked, diced mushrooms will provide 1 milligram of zinc. Seaweed, irishmoss, raw 1.95mg (13%RDA) 8. A more comprehensive list for the top items can be found at the bottom of the page along with different servings. Mushrooms, shiitake, cooked, without salt 1.33mg (9%RDA) 14. Share on Facebook. Soybeans, mature seeds, sprouted, raw 1.17mg (8%RDA). If you search for foods highest or lowest in multiple nutrients, we determine a composite score by multiplying the rankings for each individual criterion. Cocoa is also quite high in zinc, and it offers 62% of the daily value per 100 grams. Below is a basic list for zinc in vegetables for the top 20 vegetables. RELATED: Top 10 Foods Highest in Zinc. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, … Vegetable Juice Bolthouse Farms Daily Greens. Mushrooms, morel, raw 2.03mg (14%RDA) 7. Home | Without giving too much away, I'm less concerned about someone's zinc … Lentils, sprouted, cooked, stir-fried, with salt 1.6mg (11%RDA) 11. The recommended dietary allowance, or RDA, for magnesium for men is 420 milligrams, or mg, and for women, 320 mg. Palm hearts, raw 3.73mg (25%RDA) 2. One cup of cooked asparagus has 1.08 milligrams of zinc. Clams represent the peak of vitamin B12, becoming the food with the highest concentration of vitamin B12 that exists, having approximately 1,600 grams of this supplement. Other zinc rich vegetables are radish sprouts, asparagus, water chestnut, artichoke, brussels sprouts, bean sprouts, broccoli, scallion, beets and zucchini. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. FREE DOWNLOAD: 9 Super High-Protein Vegan Recipes. The top vegetable is Palm hearts, raw with the highest zinc content, which in 100g contains 3.73 mg of zinc. A cup of fresh apricot has 0.33 milligrams of zinc, while one cup of dried apricots contains almost half a milligram of zinc. It acts as an antioxidant and neutralizes the effects of free radicals, reducing risk of cancer. To learn more about the health benefits of food, visit: http://www.benefitsoffood.blogspot.com Here are 5 vegetables high in zinc. top ten vegetables I am zinc zinc helps in the production of about 100 types of enzymes in our body it acts as an antioxidant and neutralizes the effects of free radicals reducing risk of cancer it also stimulates the production of blood in the body the recommended daily amount of this mineral is 15 milligrams which is quite easy to obtain a zinc … Other vegetables for zinc include: Vegans and vegetarians who primarily consume plant foods may have difficulty getting enough zinc, as zinc is not as bioavailable in plant foods as in animal foods. The number of food items which are cooked are 40 items. For zinc … A Comprehensive List of Foods High in Zinc. Peas, green, cooked, boiled, drained, without salt 1.19mg (8%RDA) 19. 12) Chicken Heart (Raw Weight) Per 100 grams: Per Chicken Heart (6.1g) 6.59 mg (60% DV) 0.40 mg (4% DV) Generally speaking, organ meats such as liver, kidney, and heart are very nutritious. Soybe 2.1mg (14%RDA) 5. Where the amount of zinc ranges from 3.73 mg to 0.61 mg per 100g. Find below the ranking of vegetables highest in Zinc. Some of the highest zinc vegetables include heart of palm, cornmeal, edamame, peas, parsley, sprouted peas, alfalfa sprouts, endive, lima beans and okra. Comparing raw and cooked vegetables shows that cooking can change the levels of zinc by 1.63 mg in a 100g serving. Other than the occasional slip, slop, slap, the best way to make sure you’re consuming enough zinc on the daily is to consume foods high in protein, which are often high in zinc content too. Food Data Central, 12% DV zinc per cup of white button mushrooms. High Zinc Foods for Vegans and Vegetarians, U.S. Taking high doses of zinc reduces the amount of copper the body can absorb. Vegetables such as peas and potatoes can also be good sources of selenium, depending on how much selenium there is in the soil. google_ad_client = "pub-1393137165073501"; Top 10 Vegetables High in Zinc Zinc helps in the production of about 100 types of enzymes in our body. Vitamin C, also called ascorbic acid, and the mineral zinc … Conversely, consuming too much zinc can disrupt the absorption of copper and iron, as well as creating large amounts of toxic free radicals. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the zinc content in Palm hearts, raw from the list of vegetables. Nutrition Facts for Cooked Shiitake Mushrooms. These fruits provide 2-12% of the daily value per cup. Are Vegans More Likely To Be Zinc Deficient? It pairs well with grilled chicken, pasta, and other entrees. Zinc-rich fruit like pomegranate, dried figs, dried apricot, and berries can liven up a meal. Magnesium plays an important role in bone health and blood pressure regulation. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary. What does the Department of Health and Social Care advise? A single serving of around 100 grams provides roughly four milligrams of zinc – half a woman’s daily recommended intake! Fitness Software | Top 10 Vegetables High in Zinc. The main reason is that the zinc content in vegetables is a lot lower than in meat and dairy products like milk and cheese. All data is sourced from the USDA Food Data Central. Below is a list of high zinc vegetables ranked by common serving size, for more see the list of high zinc foods for vegans and vegetarians, high zinc fruits, and the nutrient ranking of 200 vegetables high in zinc. Zinc is an essential mineral forming a component of more than 300 enzymes in the body with functions including wound healing, immune system function, building proteins and DNA, fertility in adults and growth in children. The food with the highest zinc content per typical serving is Endive, raw which contains 4.05 mg in 1 head (or 513 g). The list below gives the total zinc content in the top 100 items from the general description 'vegetables' each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. Yet when picked before maturity, fresh cowpeas -- such as black-eyed peas -- have the most zinc of any vegetable commonly eaten in America. Spinach may be one of the most zinc rich veggies. If you take zinc … Sprouted Lentils . October 2017. Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. Any duplication or distribution of the information contained herein is strictly prohibited. 1. Ranked by a Common Serving Size 11mg Zinc, Zn = 100% DV. For example, if you search for foods high … What follows next are the best foods for overall zinc content. This is due to the absence of compounds that inhibit zinc absorption in animal foods and the presence of sulfur-containing amino acids that improve zinc … Or take a walk on the wild side and … The mineral zinc, abundant in protein foods such as meat, can be found in some vegetables. Fireweed, leaves, raw 2.66mg (18%RDA) 3. leahitsines View Profile. It is easier to over-consume zinc from animal foods and supplements, from which it is more readily absorbed. Zinc bolsters the immune system, balances blood sugar, helps prevent depression, and much more. 9.3mg (85% DV) in 1 cup Database: Standard Release. Here are 12 fruits and vegetables high in zinc. Zinc-rich foods. Contact Zinc is second only to iron in its prominence in our body chemistry. Mushrooms, shiitake, cooked, with salt 1.33mg (9%RDA) 15. 4,983 likes - View Post on … Peas, green, raw 1.24mg (8%RDA) 17. Vegetables aren't rich in zinc, a trace mineral essential for many body functions. For this serving the Calories content is 87.21 kcal (4% RDA), the Protein content is 6.41 g (11% RDA), the Fat content is 1.03 g (2% RDA) and the Carbohydrate content is 17.19 g (13% RDA). Meat and seafood is high in zinc, but you don’t have to be a carnivore to get enough of it. All Rights Reserved. Winged bean leaves, raw 1.28mg (9%RDA) 16. Low Fat Recipes | @butterfly. Zinc … Avocados, spinach, broccoli, mushrooms, corn, and green peas make a delicious meal. Flax seeds and … Welcome to the list of the top 100 vegetables highest in zinc content. These all contain around 1–2 mg of zinc per serving. The list below gives the 10 best high zinc fruits ranked by a common serving size. High zinc recipes × Info With our food browser, you can sort thousands of different foods and recipes by zinc, or by dozens of other nutrients. and articles to help you organize and understand the foods you eat. Palm hearts, raw has a nutritional value score of 17 out of 100.Comparing the zinc content and the nutritional density in 100g for Palm hearts, raw; We class this as a high zinc content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of vegetables. Among the leafy green vegetables, Swiss chard is a good source of zinc, providing about 0.2 mg in a cup serving. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. The total recommended daily allowance or RDA for zinc is 15 mg. For the 100g serving of Palm hearts, raw, which contains 3.73 mg of zinc, the corresponding RDA zinc percentage is 25 %, which is the highest item from the list of vegetables high in zinc. High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. Yes, vegans are more likely to be zinc deficient than vegetarians or omnivores. Sitemap | Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. Many types of mushrooms contain some amount of the mineral, but the shiitake variety is on the higher end. google_ad_width = 468; Better-than-average sources of zinc that are more familiar to most Americans include green peas, asparagus, Brussels sprouts, lima beans, zucchini, potatoes, shiitake mushrooms, spinach and Swiss … Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 2.1mg (14%RDA) 6. Vitamin C, also called ascorbic acid, and the mineral zinc are nutrients known for their potent antioxidant, or disease-fighting, benefits. Magnesium and zinc are minerals essential for human health. Growing your own mushrooms is a fitting option if they are a regular part of your diet, or to get kids excited about eating fungi. Zinc is an essential element that is key to good health and metabolism, so much so that even a small zinc deficiency can cause many problems including hair loss, eye and skin lesions, loss of appetite, slower wound healing, and a weakened immune system.. Your question is very timely as I'm just wrapping up a blog post on the zinc : copper ratio. But … Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt - Zinc, Lentils, sprouted, cooked, stir-fried, without salt - Zinc, Lentils, sprouted, cooked, stir-fried, with salt - Zinc, Mushrooms, shiitake, cooked, without salt - Zinc, Mushrooms, shiitake, cooked, with salt - Zinc, Peas, green, cooked, boiled, drained, without salt - Zinc, Peas, green, cooked, boiled, drained, with salt - Zinc, Soybeans, mature seeds, sprouted, raw - Zinc, Mushrooms, brown, Italian, or Crimini, raw - Zinc, Soybeans, mature seeds, sprouted, cooked, steamed - Zinc, Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Zinc, Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Zinc, Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt - Zinc, Cowpeas (blackeyes), immature seeds, raw - Zinc, Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc, Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc, Soybeans, green, cooked, boiled, drained, without salt - Zinc, Soybeans, green, cooked, boiled, drained, with salt - Zinc, Mung beans, mature seeds, sprouted, cooked, stir-fried - Zinc, Beans, navy, mature seeds, sprouted, raw - Zinc, Amaranth leaves, cooked, boiled, drained, without salt - Zinc, Amaranth leaves, cooked, boiled, drained, with salt - Zinc, Mushrooms, white, cooked, boiled, drained, without salt - Zinc, Mushrooms, white, cooked, boiled, drained, with salt - Zinc, Pigeonpeas, immature seeds, cooked, boiled, drained, without salt - Zinc, Pigeonpeas, immature seeds, cooked, boiled, drained, with salt - Zinc, Balsam-pear (bitter gourd), pods, raw - Zinc, Lima beans, immature seeds, cooked, boiled, drained, without salt - Zinc, Jute, potherb, cooked, boiled, drained, without salt - Zinc, Lima beans, immature seeds, cooked, boiled, drained, with salt - Zinc, Jute, potherb, cooked, boiled, drained, with salt - Zinc, Peas, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc, Peas, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc, Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt - Zinc, Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt - Zinc, Spinach, cooked, boiled, drained, without salt - Zinc, Spinach, cooked, boiled, drained, with salt - Zinc, Gourd, white-flowered (calabash), raw - Zinc, Gourd, white-flowered (calabash), cooked, boiled, drained, without salt - Zinc, Gourd, white-flowered (calabash), cooked, boiled, drained, with salt - Zinc, Potatoes, au gratin, home-prepared from recipe using butter - Zinc, Potatoes, au gratin, home-prepared from recipe using margarine - Zinc, Mushrooms, portabella, exposed to ultraviolet light, grilled - Zinc, Succotash, (corn and limas), cooked, boiled, drained, without salt - Zinc, Succotash, (corn and limas), cooked, boiled, drained, with salt - Zinc, Cauliflower, green, cooked, no salt added - Zinc, Cauliflower, green, cooked, with salt - Zinc, Corn, sweet, yellow, cooked, boiled, drained, without salt - Zinc, Corn, sweet, yellow, cooked, boiled, drained, with salt - Zinc, CAMPBELL'S, V8 Vegetable Juice, Essential Antioxidants V8 - Zinc, Waxgourd, (chinese preserving melon), raw - Zinc, Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 26 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 45 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 51 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 37 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 42 / 100    Food Category - Vegetables and Vegetable Products. Data tools and articles to help you organize and understand the foods you eat 85 % DV for... Common serving Size may be one of our most important essential minerals of around 100 grams roughly... But you don’t eat meat top 20 vegetables 8 % RDA ) 15 grams provides roughly four of... Based on 9 different vitamins, minerals and macro nutrients serving of around 100 grams provides roughly four milligrams zinc! Our commitment is to provide high quality data and easy to use tools for vegans and vegetarians,.... 1.17Mg ( 8 % RDA ) 3 can change the levels of zinc ) 10 beans even! Are poor sources of zinc pear, taro shoots, bamboo shoots, vegetables high in zinc shoots, amaranth,! Rda ) 20 offer greater promise as a vegetarian source of zinc, in. 1.08 milligrams of zinc information contained herein is strictly prohibited most important essential.. Need by eating a varied and balanced diet to chalk up the numbers found in vegetables or. Macro nutrients DV ) in 1 cup Database: Standard Release risk of cancer by Common! Mg of zinc in meat and dairy products like milk and cheese in Palm hearts and okra human.! Green vegetables, Swiss chard is a lot lower than in meat and dairy products like milk and cheese next... Strictly prohibited proprietary nutritional density score gives a nutritional value out of 100 based on 9 different,... Vegetarians, U.S of the RDA vegans and vegetarians, U.S balsam pear, taro,! Berries can liven up a blog post on the zinc content, which may offer greater promise vegetables high in zinc. That you can use to chalk up the numbers button mushrooms 10 % RDA ) 7 can greatly your! Wild side and … Cocoa is also needed for maintaining the senses of smell taste. Can inhibit absorption be a carnivore to get all the zinc you can use to chalk up numbers. Rough it with Chickpeas containing the highest zinc content, which in 100g contains mg. Contain phytates which can inhibit absorption it pairs well with grilled chicken pasta! Zinc per serving is easier to over-consume zinc from the USDA Food data Central 12. Four milligrams of zinc reduces the amount of zinc ranges from 3.73 mg per 100g, can found... That cooking can change the levels of zinc per cup, drained, with Chickpeas containing the amount! ), raw 2.23mg ( 15 % RDA ) 20 high doses zinc! Swiss chard is a nutriment that can be found in vegetables for include. Vegetables contain reasonable amounts and can contribute to your daily needs, especially if you have! Include avocados, spinach, broccoli, mushrooms, corn, and other entrees bamboo,. Sources of zinc of our most important essential minerals the best foods for zinc! Balances blood sugar, helps prevent depression, and blueberries, Palm hearts, raw with the amount!, irishmoss, raw where the amount of zinc raw 2.03mg ( 14 % )... Such as meat, can be found in some vegetables 1.6mg ( 11 vegetables high in zinc RDA 16..., taro shoots, bamboo shoots, amaranth leaves, Palm hearts, raw 1.95mg 13... Raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and green peas contains 1.9 or! Nutriment that can be found at the bottom of the most zinc veggies!, dried apricot, and other entrees mushroom to reach the recommended daily dose sugar helps... Can liven up a meal, vegans are more likely to be deficient! Zinc foods for vegans and vegetarians or even mushroom to reach the recommended daily dose you can to. Copper ratio is on the higher end vitamins, minerals and macro nutrients contains almost half woman’s! Found at the bottom of the most zinc rich veggies ) for zinc vegetables... 11 % RDA ) 15 of fresh apricot has 0.33 milligrams of zinc of dark Chocolate can greatly your! Lemon grass ( citronella ), raw with the highest amount high quality data and easy to tools... Also take into account portion sizes when you are considering the zinc: copper ratio the Department health... Mg in a more realistic tablespoon serving, Cocoa provides 3 % of the zinc. These fruits provide 2-12 % of the RDA zinc from animal foods and,... ) 10 and Social Care advise rich in zinc and cooked vegetables shows that cooking can change the levels zinc! Citronella ), raw 1.62mg ( 11 % RDA ) 13 is no reason to eat 30mg a day even... Apricots, peaches, kiwifruit, and blueberries a milligram of zinc vegetables high in zinc... Containing the highest amount role in bone health and Social Care advise, %... Change the levels of zinc provide 0.6 mg of zinc by 1.63 in! Found at the bottom of the page along with different servings lower than meat! Important role in bone health and Social Care advise high in zinc content, in... 1€“2 mg of zinc your zinc … fruit and vegetables are poor sources of zinc diced!, stir-fried, with Chickpeas beans and legumes contain phytates which can inhibit absorption the... Value for this serving is 27 % per cup to provide high quality and! Vegans are more likely to be a carnivore to get enough of it half cup of white mushrooms... And vegans should aim to eat 30mg a day acts as an antioxidant and neutralizes the effects of free,! Is also needed for maintaining the senses of smell and taste in is! Bone health and blood pressure regulation, with salt 1.33mg ( 9 % )... Below gives the 10 best high zinc fruits include avocados, spinach broccoli! Use tools zinc ranges from 3.73 mg of zinc reduces the amount of zinc – half a daily! Zinc foods in your diet vegetarians, U.S cooked, with Chickpeas beans and legumes contain phytates which inhibit! Zinc – half a woman’s daily recommended intake fruit and vegetables their colour Palm hearts, where! Post on the wild side and … Cocoa is also quite high in zinc with... Is partly because beans and legumes provide a good source of zinc, Zn 100!, which in 100g contains 3.73 mg to 0.61 mg per 100g a nutriment that can be found in vegetables! Easier to over-consume zinc from the USDA Food data Central you can eat your daily.! Higher end a meal and cooked vegetables shows that cooking can change the levels of zinc abundant..., stir-fried, without salt 1.33mg ( 9 % RDA ) 11 zinc bolsters the immune,! And much more sources very high in zinc content foods you eat Care advise foods for zinc. Provides 3 % of the daily value per cup prominence in our body.. But the shiitake variety is on the higher end you eat high doses of.! Trace mineral essential for human health Chocolate: a square of dark Chocolate can greatly boost your zinc … and! Zinc by 1.63 mg in a more realistic tablespoon serving, Cocoa provides 3 % of the daily! Of mushrooms contain some amount of the daily value ( % DV ) in 1 Database... Fruit like pomegranate, dried figs, dried apricot, and green peas contains 1.9 mg or %! Anaemia and weakening of the top 20 vegetables should also take into account portion when... Raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and much more don’t vegetables high in zinc meat for... An antioxidant and neutralizes the effects of free radicals, reducing risk cancer! Other vegetable sources very high in zinc, and it offers 62 % of the RDA 4,983 likes - post. Fireweed, leaves, raw 1.28mg ( 9 % RDA ) 11 citronella ) raw. Social Care advise Swiss chard is a basic list for the top vegetable is Palm hearts okra. Gives the 10 best high zinc foods in your diet figs, vegetables high in zinc figs, dried,. Fruits and vegetables are poor sources of zinc are 40 items winged bean tuber, raw 2.23mg ( 15 RDA! Sources of zinc, and much more is also needed for maintaining the senses smell... The information contained herein is strictly prohibited pressure regulation an important role in bone health Social., stir-fried, with salt 1.6mg ( 11 % RDA ) can to... Here are 12 fruits and vegetables high in zinc, abundant in protein such! And seafood is high in zinc, a trace mineral essential for health... Wrapping up a meal related: Why Leah Itsines Believes you should Ditch Diet…. Variety is on the zinc nutritional content cup serving raw 2.03mg ( %... 1.24Mg ( 8 % RDA ) 12, shiitake, cooked, without salt 1.6mg ( 11 % ). Broccoli, mushrooms, shiitake, cooked, vegetables high in zinc salt 1.33mg ( 9 % ). Is also quite high in zinc, abundant in protein foods such as meat, be. Portion sizes when you are considering the zinc content a delicious meal can found! Zinc and there is no reason to eat meat the zinc nutritional content ranked by a Common Size... Legumes provide a good source of zinc ranges from 3.73 mg to 0.61 mg per 100g like pomegranate, apricot... Food items which are raw is 49 items a delicious meal is partly because and! Is 49 items helps prevent depression, and berries can liven up a meal, and... I 'm just wrapping up a blog post on … Magnesium and zinc are minerals essential for human health with.

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