Cauliflowers also contain macronutrients like carbohydrates, fats, and proteins. Minerals like iron, calcium, magnesium, potassium, zinc, copper, phosphorous and fluoride are also present.
Vegetables Such as Mushrooms and Kale Are Low-Calorie Sources of Zinc. Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals?
Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.
What are the best sources of zinc? 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. The following foods are good sources of zinc.
Sources of Zinc. The richest food sources of zinc include meat, fish, and seafood [3]. Oysters contain more zinc per serving than any other food, but beef contributes 20% of zinc intakes from food in the United States because it is commonly consumed [7]. Eggs and dairy products also contain zinc [3].
Avocadoes: This is an essential fruit with about 0.6mg zinc per 100 grams.
Patients with an acquired form of zinc deficiency usually have a combination of various factors, such as: Nutritional: lack of meat intake, excess phytates (present in legumes, seeds, soy products, and whole grains), or oxalates (found in spinach, okra, nuts, and tea)
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).
Food Sources
Meats, poultry, and seafood are rich in zinc. Some plant foods like legumes and whole grains are also good sources of zinc, but they also contain phytates that can bind to the mineral, lowering its absorption.
High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. These fruits provide 2-12% of the daily value per cup.
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.
Nutritional Information: Blueberries have high levels of antioxidants and fiber. Blueberries also contain vitamin C, vitamin A, iron, calcium, manganese, vitamin K, vitamin E, zinc, phosphorus and selenium.
Potatoes are an excellent, low-fat source of carbohydrates, with one-fourth the calories of bread. When boiled, a single medium sized potato contains about half the daily adult requirement of vitamin C, as well as significant amounts of iron, potassium, fiber and zinc.
Tomatoes are well known for being good antioxidants and a source of vitamins due to their high water and lycopene content and the good levels of vitamins. They also contain various minerals: iron, zinc, selenium, phosphorus and calcium.
Yogurt is a rich source of dietary minerals, and the NDBsr26 reports that a 100-g serving of plain low-fat yogurt includes amounts of calcium at 183 mg, magnesium at 17 mg, potassium at 234 mg, phosphorous at 144 mg, and zinc at 0.9 mg (14).
Cow cheeses generally showed the highest zinc content (1.83–7.75 mg/100 g cheese), followed by sheep cheeses (1.34–3.69 mg/100 g), and cheeses from mixed milk (0.39–4.54 mg/100 g).
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.
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.
Strawberries not only contain more vitamin C than oranges, but they also contain a decent amount of zinc at around 0.3mg of zinc per 100g.
Early symptoms of zinc deficiency include a loss of appetite and, in infants and children, slowed growth and development. People may lose their hair in patches. They may feel sluggish and irritable. Taste and smell may be impaired.
Zinc deficiency during growth periods results in growth failure. Epidermal, gastrointestinal, central nervous, immune, skeletal, and reproductive systems are the organs most affected clinically by zinc deficiency.