Do you get enough zinc? Improve your health with these 15 fruits that are loaded with this essential mineral
09/24/2019 // Melissa Smith // Views

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:

  1. 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.
  2. 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.
  3. 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.
  4. Blackberries – Blackberries are a great topping to your bowl of fresh yogurt or cereal. These berries offer 0.53 mg of zinc per cup.
  5. 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.
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  7. 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.
  8. Dried figs – Figs, which are part of the mulberry family, are a sweet fruit with multiple seeds and soft skin. Eating a cup of dried figs can give you as much as 0.82 mg of zinc.
  9. Kiwi – This green-colored fruit with an exotic taste is packed with vitamins and minerals, including zinc. Adding a cup of sliced kiwi to your diet can provide nearly 0.25 mg of zinc.
  10. Plantain – Plantains look similar to bananas, but they are bigger with thick, bright green skin. Eating a bowl of cooked plantains can give you 0.12 mg of zinc for every 100 g serving.
  11. Pomegranate – Pomegranates are red, round fruits with hundreds of edible seeds called arils that are made into pomegranate juice. This fruit can provide 0.35 mg of zinc for every 100 g serving in its raw, unprocessed form.
  12. Prunes – Prunes are dried plums with a sweet taste. One cup of prunes can give you 0.77 mg of zinc.
  13. Raisins – Raisins are dried, seedless grapes. Eating raisins can add 0.32 mg of zinc to your daily value.
  14. Raspberries – Raspberries, another zinc-rich berry variant, offers 0.52 mg of zinc per cup.
  15. 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.
  16. 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.

Why you should get enough zinc

Zinc is an essential nutrient needed by your body to function healthily. The current recommended dietary allowance (RDA) for zinc in the U.S. is 8 mg per day for women and 11 mg a day for men.

Zinc is important for keeping the immune system healthy, correctly synthesizing DNA, promoting healthy growth during childhood, and healing wounds.

Children who lack zinc are more likely to experience growth problems and infection. Pregnant and lactating women may also need extra zinc. Zinc deficiency during pregnancy may raise the risk of a difficult or prolonged birth. (Related: Zinc deficiency mistakes you might not realize you're making.)

Interested to read more about zinc-rich fruits? Visit to learn more.

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