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).
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.
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 ).
Egg is rich in phosphorus, calcium, potassium, and contains moderate amounts of sodium (142 mg per 100 g of whole egg) (Table 3). It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply.
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.
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.
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.
Most known for its high calcium content, yogurt is also a good source of zinc. Just one 8-ounce container of yogurt provides 15% of your daily value.
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.
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? One cup of sliced raw mushrooms contains 0.36 mg of zinc, according to the USDA.
Tomatoes are rich in natural vitamins and minerals, including Vitamin A, K, B1, B3, B5, B6, B7, and vitamin C. It also has folate, iron, potassium, magnesium, chromium, choline, zinc, and phosphorus.
Carrots do contain zinc, but not very much. 1 large carrot, about 8 inches long, contains only 0.2 mg of zinc.
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.
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.
Eggs. One large hard-boiled egg contains 0.53 milligrams of zinc (4.8% RDA for men, 6.6% RDA for women). Eggs are a complete protein, meaning they provide all nine essential amino acids — none of which your body can produce on its own, so you have to get them through food.
Cucumbers also have a decent amount of calcium (48mg, 5 percent of recommended daily values), iron (0.84mg, 4.68 percent of DV), magnesium (39mg, 10 percent of DV), phosphorus (72mg, 7 percent of DV), potassium (442mg, 13 percent of DV), zinc (0.6mg, 4 percent of DV) and copper (0.123mg, 6.17 percent of DV).
Legumes, whole grains and some other plant foods contain compounds called phytates, which interfere with zinc absorption. If you consume a lot of fiber -- especially if you get most of it from breads and cereals -- you probably also consume a lot of phytates, which may make it harder for you to meet your zinc needs.
Chicken also makes the list of meats that contain zinc. If you love dark meat chicken, you have the leg up from those who prefer white meat. Dark meat, which is found in chicken thighs and legs, contains about 1.5 mg of zinc for every 3 oz.
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.
1 cup of kiwi contains 0.25mg of zinc, or about 3% of daily values for women and 2% for men.
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.
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.
Phytic acid impairs mineral absorption
For example, snacking on nuts between meals could reduce the amount of iron, zinc, and calcium you absorb from these nuts but not from the meal you eat a few hours later. However, when you eat high phytate foods with most of your meals, mineral deficiencies may develop over time.