These fruits provide 2 to 12% of the daily value per cup. Eating nuts such as pine nuts, cashews and almonds can increase zinc intake. Peanuts, which are technically legumes, are also a good source. Although only 2 to 4 g of zinc can be found in the body, it plays a fundamental role in the functioning of metabolism.
Zinc is important for cell division, so it directly affects the appearance of skin and hair and wound healing. In comparison, cheese products contain 3 to 4 mg of zinc per 100 g, milk contains only small amounts of zinc (less than 1 mg per 100 ml) and meat (pork or veal) between 2 and 5 mg per 100 g. Fish and seafood rarely contain more than 2 mg of zinc per 100 g, although oysters are a notable exception, with a whopping 22 mg of zinc per 100 g of meat. Soy (Glycine max) is considered a healthy food, especially because of its high protein content.
However, less well known is that soybeans have one of the highest concentrations of zinc found in vegetables. In comparison, cooked beef is traditionally considered a good source of zinc, but with 6.1 mg of zinc per 100 g, it is only slightly higher than soybeans. Despite its name, the peanut (Arachis hypogaea) is not actually a nut, but a member of the legume family (Faboideae). In fact, peanuts are more closely related to chickpeas (Cicer) and lentils.
Like almost all legumes, peanuts are an excellent source of zinc. With around 3.0 to 3.5 mg of zinc per 100 g, peanuts are a healthy snack that contains much more zinc than meat sources such as turkey (2 mg per 100 g). If you plant sweet corn in your garden, you're growing an excellent source of zinc. Depending on cultivation and processing, the zinc content of corn ranges from 1.7 to 3.5 mg per 100 g.
The most important factor here is the cultivation of corn; a sufficient supply of nutrients to the plant is essential for a corn rich in zinc. With proper fertilization, for example with our Plantura multipurpose plant food, you can not only prevent nutrient deficiency, but also increase the mineral content of the plant. Strawberries (Fragaria) are not only tasty and tasty, they are also a healthy addition to the diet. Not only do strawberries contain more vitamin C than oranges, they also contain a decent amount of zinc, about 0.3 mg of zinc per 100 g.
Like its close relative, blackcurrant, red currant (Ribes rubrum) is a true superfood. In addition to its high vitamin content, red currant has a high zinc content of 0.23 mg per 100 g. Not only are bananas (Musa) delicious, they're also full of beneficial nutrients, such as potassium, magnesium, and iron. In addition, bananas also contain about 0.21 mg of zinc per 100 g.
Already in ancient times, blackberries (Rubus sect). Rubus) have been considered a medicinal plant. The high vitamin content found in blackberries will surely stimulate the body. With 0.2 mg of zinc per 100 g, their zinc content is also impressive and places them firmly on our list of zinc-rich fruits.
For many people, walnut (Juglans regia) is a popular snack, especially in winter. In fact, walnut is not only a tasty treat, but also a very healthy addition to any diet. With a high zinc content of 2.7 mg per 100 g, walnut supports the immune system and helps protect against infections. In addition to these benefits, walnuts are rich in vitamin E, which is responsible for cell protection.
Pomegranate is one of the fruits with the highest zinc content. Eating a pomegranate with a diameter of 4 inches and a weight of 282 grams will provide you with 0.987 milligrams of zinc. This represents approximately 9% of daily zinc intake. Wild blueberries have a higher zinc content than most berries.
A cup or 140 grams of frozen wild blueberries contains 0.938 milligrams of zinc, 8.5% of the daily value. You can add wild blueberries to your diet in the form of juice or smoothies. Add them to yogurt or pancakes, or simply eat them on their own.