Fruits and Vegetables High in Zinc

Zinc bolsters the immune system, balances blood sugar, helps prevent depression, and much more. Meat and seafood is high in zinc, but you don’t have to be a carnivore to get enough of it. Here are  fruits and vegetables that are high in this important mineral.

Zinc is one of the essential minerals needed by our body. Zinc is present in almost every cell. Our body requires the performance and functions of zinc, even though in very small amounts. Zinc is an important regulator of many genetic activities. It plays a vital role in the action of enzymes, which are nothing, but the proteins that are responsible for initiating important chemical reactions in the body.

Each cells of our body have a special compartment called the nucleus, and inside are approximately 100,000 genes. These genes provide instructions for the cell, and the cell has to decide which instructions to read. Zinc is essential for reading genetic instructions, and when diets do not contain foods rich in zinc, instructions get misread, or not read at all. These genes are called “gene transcription”.

Zinc is also required for proper growth and sexual maturation of an individual. The mineral can be easily found in the food that we eat in the daily. Taking a balanced diet, complete with salads and fruits, there will be enough zinc in your body to perform all the necessary functions.

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can disrupt absorption of copper and iron, as well as create large amounts of toxic free radicals. The current RDA for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc.

Green Peas

A cup of  green peas contains 1.9 mg or 13% of the RDA.


A cup of  spinach contains 1.4 mg or 9% of the RDA.

Crimini Mushrooms

A cup of whole Crimini mushrooms contains 1 mg or 6% of the RDA.


One cup of cubed avocado contains 1.0 mg or 6% of the RDA.


A cup of asparagus contains 1 mg or 6% of the RDA.


A cup of chopped broccoli contains 0.8 mg or 4% of the RDA.


One cup of pitted prunes contains 0.8 mg or 5% of the RDA.

Swiss Chard

A cup of  chopped Swiss chard contains 0.6 mg or 4% of the RDA.

Collard Greens

A cup of collard greens contains 0.4 mg or 3% of the RDA.

Click to show "Summer squash" result 4

Summer Squash

A cup of sliced summer squash contains 0.4 mg or 3% of the RDA.


A cup of chopped kale contains 0.3 mg or 2% of the RDA.


One cup of sliced apricot contains 0.3 mg or 2% of the RDA.

Zinc Rich Foods;  Almonds, Artichoke, Avocado, Bananas, Blackberries, Brazil nuts, Brewers yeast, Cashew, Cauliflower, Chickpeas, Cucumber, Dark chocolate, Kidney beans, Kiwi fruit, Lettuce, Lima beans, Milk, Olives, Onion, Peaches, Peanuts, Peas, Pecan Nuts, Pine Nuts, Pumpkin seeds, Radish, Soy beans (including tofu products), Spinach, Squash, Strawberries, Sunflower seeds, Sweet potatoes, Tomatoes, Walnuts, Wheat Bran, Wheat Germ.

Benefits of Zinc Rich Foods

 Taking foods rich in zinc will help you keep your skin healthy. Zinc is very helpful in skin treatment, like acne and pimples. Zinc helps in assisting the body to normalize the amount of oils on the skin and keeps the skin supple and smooth.

 Zinc aids in the body’s absorption of minerals, which means it can help prevent osteoporosis by helping the body absorb calcium. Zinc can improve the health of your the health of your skin and hair.

Zinc deficiency cause eczema. Taking zinc foods rich in zinc will help in restoring the healing property of the body and treating eczema.

 Zinc promotes the synthesis of collagen, which is a necessary element of proper wound healing. Less zinc intake can lead to delayed wound healing.

 Zinc has even been able to help AIDS patients increase their immunity. Zinc is necessary for the function of many enzymes in the body. Zinc aids in regulating hormones, and it has shown to help maintain prostate health and even increase fertility.

 A food rich in zinc not only assists in losing the weight but also controls the appetite making it easier for a person on diet.

 Zinc helps in decreasing the severity of cold. So a sudden weather change that result to colds or flu can be prevented.

 Zinc is also essential for the proper functioning and repairing of DNA. Pregnant women should take zinc rich food for the proper growth of fetus.

 It is also helpful in the balance of blood sugar and stabilizes the metabolic rate. When the foods in our diet do not provide us with enough zinc, insulin response decreases, and our blood sugar becomes difficult to stabilize. Metabolic rate – the rate at which we create and use up energy – also depends on zinc for its regulation. When zinc is deficient in the diet, metabolic rate drops (along with hormonal output by our thyroid gland).

 Zinc also acts as antioxidants and helps in regulating biological functions. It helps in diabetes control, increases immunity, keeps the stress level in check, and regulates the enzyme functions for a proper development.

 Zinc helps in supporting our immune system. Many types of immune cells appear to depend upon zinc for optimal function. Particularly in children, researchers have studied the effects of zinc deficiency on immune response and number of white blood cells, including specific studies on T lymphocytes, macrophages, and B cells (all types of white blood cells).

Note: Before starting a zinc supplement, be sure to talk to your doctor about how much you need to take. It is possible to take too much zinc, which can have adverse affects on your health.

Zinc is an important element that is found in every cell in the body. More than 300 enzymes in the body need zinc in order to function properly. Although the amount of zinc we need in our daily diet is tiny, it’s very important that we get it. However, the evidence suggests that many of us do not get enough. Mild zinc deficiency seems to be fairly common, and for this reason taking a zinc supplement at nutritional doses may be a good idea.

However, taking too much zinc isn’t a good idea—it can cause toxicity. In this article, we discuss the possible uses of zinc at various doses.


The official US recommendations for daily intake of zinc are as follows:

  • Infants
  • 0-6 months: 2 mg
  • 7-12 months: 3 mg
  • Children
  • 1-3 years: 3 mg
  • 4-8 years: 5 mg
  • Males
  • 9-13 years: 8 mg
  • 14 years and older: 11 mg
  • Females
  • 9-13 years: 8 mg
  • 14-18 years: 9 mg
  • 19 years and older: 8 mg
  • Pregnant Women
  • 18 years and younger: 13 mg
  • 19 years and older: 11 mg
  • Nursing Women
  • 18 years and younger: 14 mg
  • 19 years and older: 12 mg

The average diet in the developed world may provide insufficient zinc, especially in women, adolescents, infants, and the elderly. 1-5,163 Thus, it may be a wise idea to increase your intake of zinc on general principles.


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