If you choose white canned tuna, either water- or oil-packed, you'll get 0.4 milligram of zinc in a 3-ounce serving. The amount of zinc in light canned tuna varies a little between oil- and water-packed brands. Light tuna packed in water has 0.6 milligrams, while oil-packed brands have 0.8 milligrams of zinc.
Canned Tuna is a Healthy Choice
That's because seafood is rich in important nutrients, such as a vitamins B12 and D, iron, zinc, magnesium, phosphorous, selenium and beneficial omega-3s called EPA and DHA.
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.
Tuna: 64mg per 100g.
The same serving of pork chops, ham and dark meat chicken has 3 milligrams, while white meat chicken only has 1 milligram. You'll also get 1 milligram of zinc from 1 ounce of Swiss or provolone cheese, 1 cup of yogurt, cottage cheese or milk, and a 3-ounce serving of tuna, sardines, swordfish, salmon and catfish.
Eggs contain a moderate amount of zinc and can help you meet your daily target. For example, one large egg contains 4.8% of the DV for men and 6.6% of the DV for women ( 29 ).
While the jury is still out on which came first, eggs also contain zinc — about 0.6 mg per large egg, per the USDA — so crack one open today to help optimize your levels of the nutrient. If you're a vegetarian or vegan, research shows that you can still get enough zinc if you carefully plan your diet.
Amount in Bananas
Large bananas that are about 8 to 9 inches long and weigh around 135 grams have . 20 milligrams of zinc. A small 6- to 7-inch banana weighing about 100 grams offers . 15 milligrams of zinc.
Oysters have by far the most zinc of any food, with 74.1 milligrams in a 3-ounce serving of oysters that are cooked, breaded, and fried. That's 673% of an average daily value. Another shellfish packed with zinc is crab.
The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men.
Top Fruits That Are Rich in Zinc
Avocadoes: This is an essential fruit with about 0.6mg zinc per 100 grams.
Zinc deficiency can happen in people who have problems absorbing nutrients, for example, older people and those who have some gut diseases. Some medicines can also increase the loss of zinc through urine.
Eat Meat. Animal protein, such as the kind found in meat, increases zinc absorption, according to an article published in "British Journal of Nutrition" in 2013. Lean red meat is one of the best sources of zinc, with other types of lean meat, including pork and poultry, also offering significant amounts of zinc.
Fish. Fish is a highly nutritious ingredient, and certain varieties like tuna are especially high in iron. In fact, a 3-ounce (85-gram) serving of canned tuna contains about 1.4 mg of iron, which is approximately 8% of the DV ( 74 ).
Fish - Fatty fish (such as salmon and tuna) contain ample amounts of healthy omega-3 fatty acids, which may enhance immune function. Omega-3s may help to reduce inflammation, and could increase your body's ability to ward off illnesses.
Whether you enjoy it on cereal, in smoothies, or straight from the glass, milk is one way to pack in a lot of nutrients, like calcium and vitamin D. And milk contains zinc—specifically, 1.17 milligrams of it per cup.
Broccoli. Each 1/2 cup of cooked broccoli contains about . 25 mg zinc. “The total amount zinc in broccoli is certainly on the low end of this list,” says Mason.
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).
Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.
High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. These fruits provide 2-12% of the daily value per cup.
4.2.
Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
Chicken is an excellent source of lean protein, which contribute to muscle growth and development. But many of us do not know that it is also rich in zinc content. Eating chicken regularly is good for your bones, heart health and immunity.
Introduction. The total zinc content in semen from mammals is high, and zinc has been found to be critical to spermatogenesis.