Chickpeas and Other Legumes Legumes, including beans and nuts, contain significant amounts of zinc. Chickpeas are a great source of this nutrient. One serving of chickpeas (100 grams) contains 1.5 milligrams of zinc, and a half-cup of kidney beans has 0.9 milligrams.
The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products.
Foods with Zinc. Legumes—including lentils, beans, and chickpeas—are high in protein and important vitamins and minerals like zinc. A half-cup of chickpeas has 1.3 mg of zinc, and a half-cup of kidney beans has 0.9 mg.
If you're unaware, hummus is forged from sesame seed paste, chickpeas, lemon juice, and garlic. So, how perfect is this? Sesame seeds and chickpeas are full of zinc. That means that hummus is the perfect zinc-packed food.
Avocados provide 8 percent of the RDA of zinc for adult women, and nearly 6 percent of the zinc RDA for men in each ripe half. Zinc supports immune, cardiovascular and endocrine system function.
Top Fruits That Are Rich in Zinc
Avocadoes: This is an essential fruit with about 0.6mg zinc per 100 grams.
Eggs contain a moderate amount of zinc and can help you meet your daily target. For example, one large egg contains 4.8% of the DV for men and 6.6% of the DV for women ( 29 ).
Zinc is best absorbed when taken with a meal that contains protein. The best sources of zinc are oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish.
Amount in Bananas
Large bananas that are about 8 to 9 inches long and weigh around 135 grams have . 20 milligrams of zinc. A small 6- to 7-inch banana weighing about 100 grams offers . 15 milligrams of zinc.
Zinc deficiency can happen in people who have problems absorbing nutrients, for example, older people and those who have some gut diseases. Some medicines can also increase the loss of zinc through urine.
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.
While the jury is still out on which came first, eggs also contain zinc — about 0.6 mg per large egg, per the USDA — so crack one open today to help optimize your levels of the nutrient. If you're a vegetarian or vegan, research shows that you can still get enough zinc if you carefully plan your diet.
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 woman's daily need.
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Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
Phytates, an antioxidant in coffee, may inhibit absorption of zinc. Coffee has been found to affect the bio-availability of zinc, in lab tests, by up to 21 percent or 32 percent. The recommended daily intakes of zinc for men is 11 milligrams each day and 8 milligrams for women.
People who drink excessive alcohol can also not absorb zinc normally. Long-term illnesses, such as chronic liver or kidney disease can also result in low absorption of zinc. High-dose iron supplements can also affect the way zinc is absorbed, leading to deficiency.
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).
Considering the zinc content of the popular varieties of rice as 13 mg/kg and RDA of zinc as 12 mg/kg for male and 10 mg/kg for female (39), the zinc intake through rice consumption is 2.9 g/day per person.
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.
Apples are full of healthy antioxidants, fiber, vitamins and minerals. One medium sized apple contains 95 calories and 4.4 g of dietary fiber. In addition, an apple is a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc.
Honey contains mostly sugar, as well as a mix of amino acids, vitamins, minerals, iron, zinc and antioxidants.
Sweet potatoes and white potatoes contain about 1 mg of zinc each, which amounts to about 9% of your daily value. Potatoes are also rich in potassium, vitamin C and fiber.