Hey Lykkers! Have you ever wondered where zinc hides in fruits? We often associate this important mineral with meat and seafood, but guess what?

Some fruits do have decent amounts of zinc and can help you meet your daily needs, especially if you're not a meat-eater. Zinc is super important for your immune system, metabolism, and even healing wounds.

So, if you’re curious to find out which fruits contain zinc, stick around!

Zinc-Rich Fruits

While fruits aren’t typically considered a high source of zinc, there are a few that can provide a helpful amount. Here’s a quick list of fruits and how much zinc they contain per 100 grams:

- Avocado – 0.6 mg

- Blackberries – 0.5 mg

- Pomegranate – 0.4 mg

- Mulberries – 0.4 mg

- Guava – 0.2 mg

- Cantaloupe (Melon) – 0.2 mg

- Apricots – 0.2 mg

- Peaches – 0.2 mg

- Blueberries – 0.2 mg

- Kiwi – 0.1 mg

So, the next time you’re making a smoothie or enjoying a fruit salad, you’ll be able to add a little zinc boost to your day!

Other Great Sources of Zinc

While fruits are a good addition, there are plenty of other foods rich in zinc that can give you more substantial amounts. Let’s take a look at some of the best sources of zinc:

- Meats and Poultry: lamb, and chicken are excellent sources.

- Seafood: Oysters, Alaskan king crab, shrimp, mussels, and sardines are packed with zinc.

- Eggs and Dairy: Milk, cheese, and yogurt also contain some zinc.

- Legumes: Lentils, chickpeas, beans, and edamame are a great plant-based source of zinc.

- Nuts and Seeds: Pumpkin seeds, sesame, and sunflower seeds are all zinc-rich.

- Whole Grains: Quinoa, brown rice, oats, and whole wheat bread can contribute to your zinc intake.

- Vegetables: Don’t forget about potatoes, spinach, broccoli, and garlic!

How Much Zinc Do You Need?

The recommended daily intake of zinc varies by age and gender. Here’s a quick look at the daily zinc requirements:

- Infants (0-6 months): 2 mg

- Infants (7-12 months): 3 mg

- Children (1-3 years): 3 mg

- Children (4-8 years): 5 mg

- Children (9-13 years): 8 mg

- Teen Boys (14+ years): 11 mg

- Teen Girls (14-18 years): 9 mg

- Adult Women (19+ years): 8 mg

- Pregnant Women (14-18 years): 12 mg

- Pregnant Women (19+ years): 11 mg

- Breastfeeding Women (14-18 years): 13 mg

- Breastfeeding Women (19+ years): 12 mg

If you’re not getting enough zinc in your diet, you might feel sluggish, have trouble healing wounds, or experience a weaker immune system. So it’s important to make sure you’re meeting these needs!

Zinc plays a critical role in our health, and while fruits aren’t the highest source, they still provide some beneficial amounts. If you’re not eating meat, fear not! You can still enjoy fruits like avocado, berries, and guava, and supplement your diet with other zinc-rich foods like legumes, nuts, seeds, and whole grains. So go ahead, grab a fruit and enjoy the many benefits of zinc!

Highest Zinc Food in the World

Video by Dr. Eric Berg DC