Nutritional Information: Blueberries have high levels of antioxidants and fiber. Blueberries also contain vitamin C, vitamin A, iron, calcium, manganese, vitamin K, vitamin E, zinc, phosphorus and selenium.
Sources of Zinc. The richest food sources of zinc include meat, fish, and seafood [3]. Oysters contain more zinc per serving than any other food, but beef contributes 20% of zinc intakes from food in the United States because it is commonly consumed [7]. Eggs and dairy products also contain zinc [3].
Strawberries (0.3mg per 100g)
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.
For example, blueberries are rich in vitamin K, which plays an important role in promoting heart health. The vitamin is also important to bone health and blood clotting. Blueberries are one of the best natural sources of antioxidants.
There's no downside to eating blueberries every day because they're so healthy. But Zumpano says you'll get the most benefits from fresh, uncooked organic berries. While delicious, blueberry pancakes or muffins aren't quite as healthy. “Antioxidants can be harmed by heat,” Zumpano explains.
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).
Vegetarians tend to eat higher levels of legumes, soybeans, beans, nuts, and whole-grain food products. While they are healthful food choices, they can impair the body's ability to absorb zinc due to the presence of phytates. These substances bind to zinc, so the body cannot absorb it.
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.
What are the symptoms of zinc deficiency? Zinc deficiency can result in skin changes that look like eczema at first. There may be cracks and a glazed appearance on the skin, often found around the mouth, nappy area and hands. The rash doesn't get better with moisturisers or steroid creams or lotions.
What are the best sources of zinc? 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.
It contains mineral content
Green apples are rich in iron, manganese, potassium, copper, zinc and many other minerals. These minerals are essential for human health. The iron in apples helps to raise blood oxygen levels and boosts metabolism.
About the accumulation of Zn in the edible part of carrot, it was found that, due to increase in the Zn content in the soil, the plants generally have higher concentrations of this element, demonstrating that fertilization practice can increase the availability of Zn to plants, which is potentially absorbed.
Grapes are a source of the minerals copper, potassium, manganese and iron. Grapes also contain calcium, phosphorus, magnesium and zinc, but only in trace amounts.
Minerals. 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).
Potatoes are an excellent, low-fat source of carbohydrates, with one-fourth the calories of bread. When boiled, a single medium sized potato contains about half the daily adult requirement of vitamin C, as well as significant amounts of iron, potassium, fiber and zinc.
Different foods also have different levels of Zn bioavailability. For example, white bread has a Zn content of 10.00 mg·kg−1, a phytic acid content of 99 mg·100 g−1, and phytic acid/Zn molar ratio of 9.8.
Excessive consumption of blueberries can lead to digestive issues, blood sugar imbalances, tooth decay, allergic reactions, and kidney stones. If you're unsure about how many blueberries to consume, it's always a good idea to consult with a healthcare professional.
Berries Improve the Memory.
A study conducted with young and old adult participants who ate blueberries, showed an increase of blood flow to key areas of the brain, improvements in memory and attention to required tasks.
Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions. Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease.
Moreover, the key behind blueberries' ability for mood booster is the anti-oxidant flavonoid. Blueberries are rich with anthocyanin, a type of flavonoid that gives the dark blue pigment of blueberries. Flavonoid-rich food such as blueberries has shown to have a measurable effect on positive mood.