Contents
- Chickpeas.
- Lentils.
- Almonds.
- Sunflower seeds.
- Oatmeal.
- Chia seeds.
- Pumpkin seeds.
- Kidney beans.
- Meat. Meat is an excellent source of zinc (4). …
- Shellfish. Shellfish are healthy, low-calorie sources of zinc. …
- Legumes. Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. …
- Seeds. …
- Nuts. …
- Dairy. …
- Eggs. …
- Whole Grains.
| Food | Portion | Zinc (mg) |
|---|---|---|
| Sunflower seeds, hulled | 60 ml/ 35 g | 1.78 |
| Sesame seeds | 60 ml / 38 g | 2.56 |
| Pumpkin seeds | 60 ml/ 35 g | 2.73 |
| Almonds, unblanched, unroasted, whole | 60 ml/ 36 g | 1.12 |
05/9Dry Fruits Cashews have the most zinc content among nuts and one serving of 28 grams can give you 15% of the DV.
Crops that are most prone to zinc deficiency are grain sorghum, soybeans and corn. Wheat, sugar beets, and edible beans can also show a positive response to zinc fertilizer when it is deficient in the soil.
Zinc. A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommended daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women. Zinc is necessary for immunity, protein synthesis, and DNA formation.
| Name | Egg, Whole, Raw | Egg Yolk, Raw |
|---|---|---|
| Potassium | 138 | 109 |
| Selenium | 0.030 | 0.056 |
| Sodium | 142 | 48 |
| Zinc | 1.29 | 2.30 |
Dietary Sources Zinc from animal foods like red meat, fish, and poultry is more readily absorbed by the body than zinc from plant foods. Zinc is best absorbed when taken with a meal that contains protein.
Broccoli. Each 1/2 cup of cooked broccoli contains about . 25 mg zinc. “The total amount zinc in broccoli is certainly on the low end of this list,” says Mason.
Oats provide many important vitamins and minerals, and they’re linked to a reduced risk of heart disease and other health issues. A half-cup of oats provides 1.5 mg of zinc. Like legumes, oats (and other whole grains) contain phytates, which can affect how well your body absorbs the mineral.
Good sources of zinc for vegetarians include whole grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals and dairy products. The inhibitory effects of phytate on absorption of zinc can be minimised by modern food-processing methods such as soaking, heating, sprouting, fermenting and leavening.
Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses. These include both zinc and selenium. Zinc plays a vital role in the immune system, helping the body maintain and develop immune cells.
| Amount mg, mcg | % Daily value (DV) | |
|---|---|---|
| Zinc | 0.64 mg | 6% |
| Choline | 14.2 mg | 3% |
| Vitamin A | 7 mcg | 1% |
| Vitamin B-12 | 0 mcg | – |
- Mushrooms.
- Asparagus.
- Corn.
- Broccoli.
- Wheat Germ.
- Oats.
- Garlic.
- Rice (especially brown)
About the accumulation of Zn in the edible part of carrot, it was found that, due to increase in the Zn content in the soil, the plants generally have higher concentrations of this element, demonstrating that fertilization practice can increase the availability of Zn to plants, which is potentially absorbed.
Zinc fertilizers are commonly applied to many crops around the world. The most common sources are ZnS04 and ZnO, but other inorganic products and sources such as chelates and natural organic complexes also are used. Industrial by-products containing Zn also are being processed and sold as Zn fertilizers.
organic fertilizerYaraVita AMAZINC 600 fertiliser containing high concentrations of manganese and zinc for foliar application to treat micronutrient deficiencies on cereals and broadacre crops.
Bananas and plantains (Musa sp.) are major staple foods in many developing countries of the world. Although bananas are rich in carbohydrate, fiber, protein, fat, and vitamins A, C, and B6 they are largely deficient of iron (Fe), iodine, and zinc (Zn).
Nuts make a great snack throughout the day, and many are great sources of zinc for your daily balanced diet. Cashews, for example, contain 3 milligrams of zinc in just one package or 56 grams. Cashews are a tasty way to increase your zinc intake throughout the day.
3. Spinach. This leafy green is a powerhouse of nutrition, and it contains a plethora of vitamins and minerals. One half cup of cooked spinach offers 0.7 milligrams of zinc.
Hard-boiled eggs are a low-calorie, nutrient-dense food. They’re an excellent source of high-quality protein and rich in B vitamins, zinc, calcium and other important nutrients and antioxidants like choline, lutein and zeaxanthin.
Meat and Poultry Serve Up Protein and Zinc Just 1 cup of chopped roasted, skinless chicken breast has 2.13 mg of zinc, according to the USDA.
MeatPork, baconPer 100 g (mg)9.5Per Serving (mg)2.3Serving Size3 slices (24 g)
Phytate, which is present in staple foods like cereals, corn and rice, has a strong negative effect on zinc absorption from composite meals. Inositol hexaphosphates and pentaphosphates are the phytate forms that exert these negative effects, whereas the lower phosphates have no or little effect on zinc absorption.
Chelated — Best Form of Zinc Often zinc is “chelated” to organic and amino acids to increase its bioavailability. Mercola advises that the best form of zinc is one that’s chelated to ensure absorbability. Some good forms of this type of supplement include: Zinc orotate, made by binding zinc to orotic acid.
Do not take zinc supplements and copper, iron, or phosphorus supplements at the same time. It is best to space doses of these products 2 hours apart, to get the full benefit from each dietary supplement.
Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.
FoodServing SizeZinc (mg)Yogurt175 mL (3/4 cup)1Turkey75g (2 ½ oz)1-3Baked beans, canned175 mL (3/4 cup)4Lentils, canned175 mL (3/4 cup)2
Black beans were confirmed to be a good source of iron, zinc and copper. Approximately a portion per meal of cooked black beans (100 g) contains an average of 6.5 mg iron, 4 mg zinc and 1 mg copper.
This usually includes working chelated zinc into the soil. In addition to adding zinc to the soil, you should add compost or other organic matter to sandy soil to help the soil manage zinc better. Cut back on high-phosphorus fertilizers because they reduce the amount of zinc available to the plants.
Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses.
Zinc is another key mineral found in pecans, and it’s necessary for immune function, as well as cell growth, brain function, and wound healing ( 4 ). Pecans are rich in several important nutrients, including fiber, copper, thiamine, and zinc.
A one ounce serving of the tiny chia seed offers 1.3 mg of zinc, as well as fiber, iron and phosphorus.
sodium: 0.35 mg. zinc: 0.07 mg. copper: 0.03 mg. selenium: 0.04 micrograms (mcg)
Eating lemons – which contain about 60mcg of zinc per 100g – and other citrus fruits helps to boost your immune system and keep you healthy, and an extra boost will help when you are battling a cold or other infection.
With well-established aphrodisiac associations, strawberries are rich in zinc – needed for healthy sperm – and folic acid (vitamin B9), which helps ward off neural-tube defects in unborn foetuses. One big serving (about 250g) contains more than half the RDA of folic acid.