Rough it With Chickpeas Beans and legumes provide a good source of zinc, with chickpeas containing the highest amount. This can lead to anaemia and weakening of the bones. This is partly because beans and legumes contain phytates which can inhibit absorption. and articles to help you organize and understand the foods you eat. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 2.1mg (14%RDA) 6. Other zinc sources in a person’s diet include low fat yogurt, pumpkin seeds, milk, chickpeas, instant oatmeal, almonds, and Cheddar cheese. Without giving too much away, I'm less concerned about someone's zinc … Despite this, plant foods are still a good source of zinc and there is no reason to eat meat or take a supplement. Winged bean tuber, raw 1.39mg (9%RDA) 13. Zinc bolsters the immune system, balances blood sugar, helps prevent depression, and much more. top ten vegetables I am zinc zinc helps in the production of about 100 types of enzymes in our body it acts as an antioxidant and neutralizes the effects of free radicals reducing risk of cancer it also stimulates the production of blood in the body the recommended daily amount of this mineral is 15 milligrams which is quite easy to obtain a zinc … Foods with zinc are critical components of a healthy body and mind. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, … Other than the occasional slip, slop, slap, the best way to make sure you’re consuming enough zinc on the daily is to consume foods high in protein, which are often high in zinc content too. You should also take into account portion sizes when you are considering the zinc nutritional content. The total food items which are raw is 49 items. These fruits provide 2-12% of the daily value per cup. Palm hearts, raw 3.73mg (25%RDA) 2. Zinc-rich foods. /* 468x15, created 10/14/10 */ Better-than-average sources of zinc that are more familiar to most Americans include green peas, asparagus, Brussels sprouts, lima beans, zucchini, potatoes, shiitake mushrooms, spinach and Swiss … Top 10 Vegetables High in ZincZinc helps in the production of about 100 types of enzymes in our body. Low Fat Recipes | Africans regularly cook cowpea leaves, which may offer greater promise as a vegetarian source of zinc. These zinc-rich foods can provide natural sources of zinc, one of our most important essential minerals. The mineral zinc, abundant in protein foods such as meat, can be found in some vegetables. Many types of mushrooms contain some amount of the mineral, but the shiitake variety is on the higher end. Lentils, sprouted, cooked, stir-fried, with salt 1.6mg (11%RDA) 11. Magnesium and zinc are minerals essential for human health. A single serving of around 100 grams provides roughly four milligrams of zinc – half a woman’s daily recommended intake! Below is a list of high zinc vegetables ranked by common serving size, for more see the list of high zinc foods for vegans and vegetarians, high zinc fruits, and the nutrient ranking of 200 vegetables high in zinc. Beta-carotene gives yellow and orange fruit and vegetables their colour. //--> Sprouted Lentils . One half cup of cooked, diced mushrooms will provide 1 milligram of zinc. Soybeans, mature seeds, sprouted, raw 1.17mg (8%RDA). Winged bean leaves, raw 1.28mg (9%RDA) 16. It also stimulates the production of blood in the body. High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. A Comprehensive List of Foods High in Zinc. Growing your own mushrooms is a fitting option if they are a regular part of your diet, or to get kids excited about eating fungi. About us | The top vegetable is Palm hearts, raw with the highest zinc content, which in 100g contains 3.73 mg of zinc. Our commitment is to provide high quality data and easy to use tools. Nutrient Search: Foods highest in Zinc in Vegetables and Vegetable Products in Home ... (or least) of that nutrient will be at the top of the list. 9.3mg (85% DV) in 1 cup Database: Standard Release. Wasabi, root, raw 1.62mg (11%RDA) 9. You can also choose to display the nutrition by serving, "per 100 g", or "per 200 calories" depending on how you want to see the nutrient density. Other vegetable sources very high in zinc include balsam pear, taro shoots, bamboo shoots, amaranth leaves, palm hearts and okra. Lemon grass (citronella), raw 2.23mg (15%RDA) 4. Animal foods are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood. Vegans and vegetarians who primarily consume plant foods may have difficulty getting enough zinc, as zinc is not as bioavailable in plant foods as in animal foods. The number of food items which are cooked are 40 items. 12) Chicken Heart (Raw Weight) Per 100 grams: Per Chicken Heart (6.1g) 6.59 mg (60% DV) 0.40 mg (4% DV) Generally speaking, organ meats such as liver, kidney, and heart are very nutritious. Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals? However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat. Mushrooms, shiitake, cooked, with salt 1.33mg (9%RDA) 15. 200 Vegetables Highest in Zinc, Zn. Yet when picked before maturity, fresh cowpeas -- such as black-eyed peas -- have the most zinc of any vegetable commonly eaten in America. Soybe 2.1mg (14%RDA) 5. Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. It pairs well with grilled chicken, pasta, and other entrees. Vegetables high in Zinc. Fruit and vegetables have respectable levels of zinc you can use to chalk up the numbers. Agricultural Research Service Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt - Zinc, Lentils, sprouted, cooked, stir-fried, without salt - Zinc, Lentils, sprouted, cooked, stir-fried, with salt - Zinc, Mushrooms, shiitake, cooked, without salt - Zinc, Mushrooms, shiitake, cooked, with salt - Zinc, Peas, green, cooked, boiled, drained, without salt - Zinc, Peas, green, cooked, boiled, drained, with salt - Zinc, Soybeans, mature seeds, sprouted, raw - Zinc, Mushrooms, brown, Italian, or Crimini, raw - Zinc, Soybeans, mature seeds, sprouted, cooked, steamed - Zinc, Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Zinc, Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Zinc, Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt - Zinc, Cowpeas (blackeyes), immature seeds, raw - Zinc, Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc, Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc, Soybeans, green, cooked, boiled, drained, without salt - Zinc, Soybeans, green, cooked, boiled, drained, with salt - Zinc, Mung beans, mature seeds, sprouted, cooked, stir-fried - Zinc, Beans, navy, mature seeds, sprouted, raw - Zinc, Amaranth leaves, cooked, boiled, drained, without salt - Zinc, Amaranth leaves, cooked, boiled, drained, with salt - Zinc, Mushrooms, white, cooked, boiled, drained, without salt - Zinc, Mushrooms, white, cooked, boiled, drained, with salt - Zinc, Pigeonpeas, immature seeds, cooked, boiled, drained, without salt - Zinc, Pigeonpeas, immature seeds, cooked, boiled, drained, with salt - Zinc, Balsam-pear (bitter gourd), pods, raw - Zinc, Lima beans, immature seeds, cooked, boiled, drained, without salt - Zinc, Jute, potherb, cooked, boiled, drained, without salt - Zinc, Lima beans, immature seeds, cooked, boiled, drained, with salt - Zinc, Jute, potherb, cooked, boiled, drained, with salt - Zinc, Peas, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc, Peas, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc, Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt - Zinc, Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt - Zinc, Spinach, cooked, boiled, drained, without salt - Zinc, Spinach, cooked, boiled, drained, with salt - Zinc, Gourd, white-flowered (calabash), raw - Zinc, Gourd, white-flowered (calabash), cooked, boiled, drained, without salt - Zinc, Gourd, white-flowered (calabash), cooked, boiled, drained, with salt - Zinc, Potatoes, au gratin, home-prepared from recipe using butter - Zinc, Potatoes, au gratin, home-prepared from recipe using margarine - Zinc, Mushrooms, portabella, exposed to ultraviolet light, grilled - Zinc, Succotash, (corn and limas), cooked, boiled, drained, without salt - Zinc, Succotash, (corn and limas), cooked, boiled, drained, with salt - Zinc, Cauliflower, green, cooked, no salt added - Zinc, Cauliflower, green, cooked, with salt - Zinc, Corn, sweet, yellow, cooked, boiled, drained, without salt - Zinc, Corn, sweet, yellow, cooked, boiled, drained, with salt - Zinc, CAMPBELL'S, V8 Vegetable Juice, Essential Antioxidants V8 - Zinc, Waxgourd, (chinese preserving melon), raw - Zinc, Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 26 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 45 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 51 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 37 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 42 / 100    Food Category - Vegetables and Vegetable Products. 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