Zinc in Fruit and Vegetables

Sources of Zinc

Zinc is present in a variety of foods that many people consume daily. The food with the most zinc per serving is oysters, but most Americans receive the greatest portion of their zinc intake from red meat and poultry. Some other food sources that contain zinc are some seafood, whole grains, fortified cereals, beans, nuts and dairy products.

The absorption of zinc tends to be higher in diets high in animal protein, as opposed to those rich in plant protein. An element present in whole grains, breads, cereals and legumes called phytate can also work to decrease zinc absorption.


Zinc Recommendations

An average adult woman should consume about 7 milligrams of zinc daily, while an average male should be consuming 9.5 milligrams daily. The risk for women to have a zinc deficiency is much greater than a man, especially if they are malnourished because of an eating disorder or when they are breastfeeding.

Consuming too much zinc via supplements can cause nausea, vomiting and fever because too much of the mineral can interfere with how the body processes other minerals.

DBM COMMENT

There is NO necessity to supplement with tablets.  Eating a wide selection of fruits and vegetables daily will ensure sufficient zinc

Its important that you follow the information provided on the Daily Nutrition pages.   When selecting your fruits and veggies for your daily diet, take a look at the Eat From The Rainbow section to ensure that you select a wide variety of colours of these foods, which will optimise your daily intake of zinc.

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Natural Sources - Zinc in Vegetables - Table 1 page 1
Natural Sources - Zinc in Vegetables - Table 1 page 1
Natural Sources - Zinc in Fruit - Table 2 page 1
Natural Sources - Zinc in Fruit - Table 2 page 1
Natural Sources - Zinc in Fruit - Table 2 page 2
Natural Sources - Zinc in Fruit - Table 2 page 2
Natural Sources - Zinc in Fruit - Table 2 page 3
Natural Sources - Zinc in Fruit - Table 2 page 3
Top 10 High Zinc Foods & Other Zinc-Rich Foods
Top 10 High Zinc Foods & Other Zinc-Rich Foods