Most known for its high calcium content, yogurt is also a good source of zinc. Just one 8-ounce container of yogurt provides 15% of your daily value.
Greek yogurt has so many stellar health benefits, and here's yet another one to add to the list: a seven-ounce container of plain, low-fat Greek yogurt packs 1.5 milligrams of zinc, which is 19 percent of what a woman needs daily. It's also rich in digestion-boosting probiotics.
In addition to being rich sources of calcium, milk and yogurt are delicious and nutritious sources of zinc. According to the USDA, 1 cup of nonfat milk or low-fat milk contains 1.1 mg and 1.05 mg, respectively, offering some of the mineral.
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.
In addition to being a good source of calcium and protein, yogurt can contribute almost 10% of your daily zinc intake in a 150 g serving of greek, nonfat yogurt.
Avocados provide 8 percent of the RDA of zinc for adult women, and nearly 6 percent of the zinc RDA for men in each ripe half. Zinc supports immune, cardiovascular and endocrine system function.
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).
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 ).
Egg is rich in phosphorus, calcium, potassium, and contains moderate amounts of sodium (142 mg per 100 g of whole egg) (Table 3). It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply.
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.
Chocolate is rich in Zinc
In fact, a 100-gram bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV - US Department of Agriculture: 3.34 mg of zinc (30% of your Daily Value). 12.02 milligrams (mg) of iron.
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.
Good source of essential nutrients that Americans fall short on, including calcium and potassium, in every 8oz serving. Chobani also contributes B-vitamins, magnesium, and zinc, which are needed for good health.
It's easy to get enough zinc from a healthy diet. Many foods, including meats and seafood, contain good amounts of zinc, in addition to plant foods high in protein like beans, nuts, and seeds. Whole grains and dairy products also contain zinc. Oysters are a rich source of zinc.
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.
Eggs. One large hard-boiled egg contains 0.53 milligrams of zinc (4.8% RDA for men, 6.6% RDA for women). Eggs are a complete protein, meaning they provide all nine essential amino acids — none of which your body can produce on its own, so you have to get them through food.
Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.
Phytate, which is present in staple foods like cereals, corn and rice, has a strong negative effect on zinc absorption from composite meals. Inositol hexaphosphates and pentaphosphates are the phytate forms that exert these negative effects, whereas the lower phosphates have no or little effect on zinc absorption.
Oats provide many important vitamins and minerals, and they're linked to a reduced risk of heart disease and other health issues. A half-cup of oats provides 1.5 mg of zinc. Like legumes, oats (and other whole grains) contain phytates, which can affect how well your body absorbs the mineral.
A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommended daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women. Zinc is necessary for immunity, protein synthesis, and DNA formation.
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.
Carrots do contain zinc, but not very much. 1 large carrot, about 8 inches long, contains only 0.2 mg of zinc.
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.