Are you getting enough zinc every day? Zinc is an important mineral needed by the body to function well. It is an essential trace element that particularly benefits the digestive and immune systems. While zinc is inherently a metal, the body only needs small amounts of it. However, the body also does not store zinc, so you need to get adequate amounts of zinc daily. And one way to do that is by eating zinc-rich fruits. Here are 15 fruits that can help you achieve your daily recommended intake of zinc:
Apricots – Also known as Armenian plums, apricots are round and yellow stone fruits that look like smaller versions of peaches, but share the tartness of purple plums. They offer good amounts of zinc, especially when dried. One cup of fresh apricots provides 0.33 milligram (mg) of zinc, while a cup of dried apricots offers nearly 0.5 mg of zinc.
Avocados – Avocados, sometimes called "single-seeded berry" fruits, provide almost 1 mg of zinc per cup. You can have avocados in your diet by adding guacamole dip to your lunch meals.
Bananas – Bananas are one of the most popular and readily available fruits. They may be well-known for their high content of potassium, but they also offer good amounts of zinc. Eating one 9-inch banana will give you 0.23 mg of zinc.
Blackberries – Blackberries are a great topping to your bowl of fresh yogurt or cereal. These berries offer 0.53 mg of zinc per cup.
Cantaloupe – Cantaloupe, a variety of melon, has a mildly sweet and juicy flavor. For every 100 g serving of raw cantaloupe, you can get 0.18 mg of zinc.
Dates – Dates, which are often eaten dried, are also a rich source of zinc. In fact, eating just three dates per day can give you 0.32 mg of the mineral.
Prunes – Prunes are dried plums with a sweet taste. One cup of prunes can give you 0.77 mg of zinc.
Raisins – Raisins are dried, seedless grapes. Eating raisins can add 0.32 mg of zinc to your daily value.
Raspberries – Raspberries, another zinc-rich berry variant, offers 0.52 mg of zinc per cup.
Strawberries – Strawberries are one of the most popular fruits in the world. Eating a cup of these sweet, slightly tart berries can give you 0.23 mg of zinc.
Tangerine – Tangerines look similar to oranges, but are smaller, somewhat flattened, and generally less rounded. Drinking a 100 g serving of tangerine juice or eating the whole fruit can provide 0.53 mg of zinc.