Another zinc-rich berry variant, raspberries also supply zinc in good amount. Iron is essential for oxygen transport and cell growth.The reccomended daily intake for iron is 45 mg a day for adults over 19. A serving of 100 grams of toasted wheat germ can provide you with 17 milligrams of zinc. On the other hand, many almond milks are fortified with zinc. Pumpkin Seeds If you need Zinc you can find it in foods like fruits and juices. In 100 grams of Bananas, you can find 0.15 milligrams of zinc. It is an essential trace element that benefits the digestive and immune systems, and has been used as an effective natural cold remedy for ages. 10% DV zinc per cup of… Lamb. A cup of fresh blackberries has .53 milligrams of zinc. A small handful of cashews (around one ounce) or one tablespoon of nut butter contains 1.6 mg of zinc. Getting zinc in your daily diet is important because your body doesn't have a way to regulate zinc levels. Dates:Eating three Medjool dates provides your body with .32 milligrams of zinc. Oatmeal works great as a natural exfoliant for the skin! A small 6- to 7-inch banana weighing about 100 grams offers .15 milligrams of zinc. In some people, zinc ingestion may cause nausea, vomiting, diarrhea, metallic taste, kidney and stomach damage, and other mild side effects. A cup of fresh apricot has 0.33 milligrams of zinc, while one cup of dried apricots contains almost half a milligram of zinc. Milk: A breakfast staple, 1 cup, or 8 ounces, of 2% milk with added vitamins A and D has 1.17 milligrams of zinc. Like iron and copper, zinc is an essential trace mineral, meaning your body only needs a small amount to stay healthy. A small 6- to 7-inch banana weighing about 100 grams offers .15 milligrams of zinc. Additionally bananas contain only traces from other minerals. Folate and folic acid are often presumed to be one, but their metabolic functions and effects are different. Banana Boat lotion is designed to be waterproof and provide protection from the sun's UVA and UVB rays. In addition to other important minerals, mushrooms contain 1.4 milligrams of zinc per 100 grams. A piece of dark chocolate daily can improve your zinc level. Bananas may not be the best zinc-rich fruits out there, but they will contribute some amount of zinc to your diet. Iodine also plays a major role in preventing fibrocystic breast diseases, a condition that causes swelling of the breast tissues. All rights reserved. Belonging to the mulberry family, one cup of dried figs contains 0.82 milligrams of zinc. It’s very rich in … Large bananas that are about 8 to 9 inches long and weigh around 135 grams have .20 milligrams of zinc. Folic acid, on the other hand, is the other synthetic form of this vitamin. 1.3mg. Seafood like lobsters, clams, mussels, and crabs contain a good amount of the zinc mineral, too. You can easily receive your daily recommended intake of zinc from eating these zinc-rich fruits. The manufacturers claim this product is non-greasy and sweat-resistant. Additionally, a medium-sized banana contains 5 milligrams of calcium, 31 milligrams of magnesium, 422 milligrams of potassium and trace amounts of sodium, zinc, iron, copper and selenium. Large bananas that are about 8 to 9 inches long and weigh around 135 grams have .20 milligrams of zinc. 2. Zinc: 3 trace amount 0,1 3 trace amounts 9,5 129 0,4 1 trace amount: Banana. For this serving the Calories content is 200.25 kcal, the Protein content is 2.45 g, the Fat content is 0.74 g and the Carbohydrate content is 51.39 g. How Many Eggs Do You Have to Eat a Day for the Zinc Your Body Needs?. Not only do oats contain soluble fiber, which has been linked to a lowered risk of heart disease, but half a cup also contains 1.3 milligrams of zinc, which is 16 percent of a … Nutrition Facts & Health Benefits, The 7 Healthiest Nuts to Include in Your Diet, Flat Tummy Water: Benefits, Side Effects & Nutrition Facts, Plantain vs. Banana: Difference in Nutrition and Health Benefits, Is it Wise to Drink Lemon Water before Bed? It also boosts hair health by providing a healthy texture, shine, and vitality. Legumes. It is an essential part of growth and cellular division, helps wounds heal properly, processes proteins and also plays a role in your sense of taste and smell. (7% DV) Nutrition Facts for Avocados. “Zinc,” Mayo Clinic, http://www.mayoclinic.org/drugs-supplements/zinc/dosing/hrb-20060638, last accessed March 10, 2017. Most fortified almond milks contain about 3 mg of zinc per serving. Getting adequate zinc keeps your immune system functioning optimally, among many other benefits. Characteristically green in color with an exotic taste, kiwis are loaded with vitamins and minerals. Oatmeal can be topped with fruits with zinc: bananas, raisins, raspberries or blackberries. For example, cashew nuts will give you about 5.6 milligrams of zinc per 100-gram serving. It is important to take zinc in some quantity every day, because our body doesn’t store zinc. Dark chocolate is as healthy as it is delicious. These “single-seeded berry” fruits are excellent sources of zinc. Bananas offer several health benefits because they are considered potassium-rich foods. Zinc is also known to treat skin conditions such as psoriasis, eczema, and acne. Home > Food Facts > 15 Zinc-Rich Fruits to Eat Every Day for Better Health. A serving of six oysters will give you 76 milligrams of zinc. Just below you will see the fruits and juices that contain the most Zinc. Bananas have literally none, while yellow banana peppers are among the top 10 sources. Zinc is present in small traces in most foods. Wash down your food with a glass of skim milk. Sliced bananas make a perfect cereal topper first thing in the morning. Large bananas that are about 8 to 9 inches long and weigh around 135 grams have .20 milligrams of zinc. The food with the highest zinc content per typical serving is Bananas, raw which contains 0.34 mg in 1 cup, mashed (or 225 g). Zinc is an essential mineral that is required in traces. It is prudent to add other food sources of zinc. A small 6- to 7-inch banana weighing about 100 grams offers .15 milligrams of zinc. Iodine is necessary for thyroid function and supports a healthy metabolism. It contains only 0.07 mg of zinc per 100 gr. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. Seeds are excellent sources of essential minerals and vitamins. Beta-carotene. per Avocado. You can have this zinc-rich fruit first thing in the morning with your daily bowl of cereal, or with a bowl of fresh yogurt. Zinc is a powerful trace mineral you need in very small amounts each day. It provides the 1% of the daily recommended value for the average adult. It contains about 490 mg of potassium. They also contain a good amount of zinc, especially the dried variety. Diets low in zinc can induce measureable reductions in the activity of the immune system. While berries do not contain as much selenium per serving as other fruits, they contain more of this mineral than most fruit. These are dried, seedless grapes and provide .32 milligrams of zinc to your daily value. If you're mashing bananas for a smoothie or to stir into oatmeal, you'll get .34 milligrams from 1-cup, which weighs 225 grams. Blackberries supply 0.6 mcg per serving and strawberries supply 0.7 mcg. Shellfish are rich in many minerals including zinc. So, a daily zinc intake is recommended to perform important bodily functions like hormone production, growth, and repair, as well as to improve immunity and facilitate digestion. A banana is a good source of potassium. Bananas are no exception. If you're mashing bananas for a smoothie or to stir into oatmeal, you'll get .34 milligrams from 1-cup, which weighs 225 grams. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation. Many of the best are not yellow at all, such as blue fruits and green leafy vegetables and herbs. In fact, … Despite its relatively low intake requirements, however, every cell relies on the presence of zinc to function properly. A serving-size of 100 grams of dark chocolate contains 6.8 milligrams of zinc, about 45% Daily Value (DV). Zinc. Two teaspoons of maca contains about 1.5 mg of iron. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. 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