Packed with fiber, vitamins, minerals, and — you guessed it — zinc, 1 cup of raw oats is an excellent source, with 2.95 mg of zinc, while the same amount of cooked brown rice is a good source, with 1.38 mg.
In case of polished rice, zinc content ranged from 4.8 to 40.9 mg/kg in 170 rice germplasm of the present study. The reported ranges of grain zinc content in polished rice were 16.0 to 26.5 mg/kg in eight highly cultivated varieties (23), and up to 33 mg/kg zinc content in polished rice of 246 germplasm (26).
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].
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. The following foods are good sources of zinc.
Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
While both white and brown versions of basmati rice provide vital nutrients, brown basmati rice contains more fiber, phosphorus, zinc, and B vitamins.
Phytate, which is present in staple foods like cereals, corn and rice, has a strong negative effect on zinc absorption from composite meals.
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).
Packed with fiber, vitamins, minerals, and — you guessed it — zinc, 1 cup of raw oats is an excellent source, with 2.95 mg of zinc, while the same amount of cooked brown rice is a good source, with 1.38 mg.
A small 6- to 7-inch banana weighing about 100 grams offers . 15 milligrams of zinc. If you're mashing bananas for a smoothie or to stir into oatmeal, you'll get . 34 milligrams from 1-cup, which weighs 225 grams.
0.8 milligrams zinc (5 percent DV)
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.
Medications including penicillamine, various diuretics, certain antibiotics, and sodium valproate can inhibit absorption as well. Acrodermatitis enteropathica is an inherited form of zinc deficiency from impaired absorption.
The zinc content in biofortified zinc rice is up to 75 percent higher than non-biofortified varieties. Apart from zinc and iron content, zinc rice has the same or very similar nutritional parameters as conventional rice, which means no differences in food processing and taste tests.
Although sometimes harder to find, black rice is the number one nutritional rock star among rice varieties. 1 It's high in fiber and nutrients that lower cholesterol, promote healthy digestion, and stave off chronic disease.
Brown rice also is richer in nutrients like magnesium and B vitamins compared with white rice, Nies said. When comparing calories per cup of cooked rice, brown is slightly higher at 248 calories versus 205 for white.
Which rice is healthier? White jasmine rice and other types of white rice have an almost identical nutritional profile. Jasmine rice contains slightly more calories and fat than some other white rices, but not enough to significantly affect a person's nutritional goals, or how full they feel after eating.
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).