Chocolate is rich in Zinc In fact, a 100-gram bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV - US Department of Agriculture: 3.34 mg of zinc (30% of your Daily Value). 12.02 milligrams (mg) of iron.
The chocolate containing 90% cocoa is also a good source of zinc (3.5 mg/100 g), which is important for the immune system, and selenium (0.1 mg/100 g).
Perhaps surprisingly, dark chocolate contains reasonable amounts of zinc. A 100-gram (3.5-ounce) bar of 70%–85% dark chocolate contains 3.31 mg of zinc, or 30.1% of the DV for men and 41.4% of the DV for women ( 40 ).
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.
Given that it's made with milk, it won't surprise you to learn that milk chocolate contains plenty of calcium. You'll also get small amounts of iron, potassium, zinc, Vitamin A and Vitamin K.
Also important to note that alcohol, coffee, and sugar deplete zinc while chocolate and some tea are high in copper.
Dark Chocolate contains reasonable amounts of zinc. In fact, a 100-gram bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV - US Department of Agriculture: 3.34 mg of zinc (30% of your Daily Value). 12.02 milligrams (mg) of iron.
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).
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.
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.
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.
Zinc from animal foods like red meat, fish, and poultry is more readily absorbed by the body than zinc from plant foods. Zinc is best absorbed when taken with a meal that contains protein.
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.
Bovine milk contains ~3–4 mg/L of zinc, of which 95% is associated with the casein micelles and the rest is associated with citrate molecules in the aqueous phase [49].
If you're not getting enough zinc in your diet, you may have side effects such as hair loss, lack of alertness, and a reduced sense of taste and smell. Zinc deficiency is rare in the United States, but it still occurs in some people.
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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.
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.
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.
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).
Vitamins and Minerals in Apples
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. Apples also contain vitamins A, B1, B2, B6, C, E, K, folate, and niacin.