Your question is very timely as I'm just wrapping up a blog post on the zinc : copper ratio. Vitamin C, also called ascorbic acid, and the mineral zinc â¦ Fruit and vegetables have respectable levels of zinc you can use to chalk up the numbers. google_ad_slot = "9456429844"; Mushrooms, shiitake, cooked, with salt 1.33mg (9%RDA) 15. However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you donât eat meat. But â¦ List of Vegetables highest in Zinc ; Agave, dried; Beans, hyacinth, raw; Mushroom, shiitake, dried ; â¦ Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. Here are 12 fruits and vegetables high in zinc. /* 468x15, created 10/14/10 */ What follows next are the best foods for overall zinc content. For example, if you search for foods high â¦ These zinc-rich foods can provide natural sources of zinc, one of our most important essential minerals. Top 10 Vegetables High in Zinc Zinc helps in the production of about 100 types of enzymes in our body. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. //--> The total food items which are raw is 49 items. All Rights Reserved. Here are top 10 zinc rich Vegetables that you can eat your daily routine. leahitsines View Profile. This is partly because beans and legumes contain phytates which can inhibit absorption. Home | 4,983 likes - View Post on â¦ Vitamin C, also called ascorbic acid, and the mineral zinc are nutrients known for their potent antioxidant, or disease-fighting, benefits. Zinc â¦ These fruits provide 2-12% of the daily value per cup. Beta-carotene gives yellow and orange fruit and vegetables their colour. The list below gives the 10 best high zinc fruits ranked by a common serving size. The list below gives the total zinc content in the top 100 items from the general description 'vegetables' each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. Winged bean leaves, raw 1.28mg (9%RDA) 16. Fitness Software | Welcome to the list of the top 100 vegetables highest in zinc content. Clams represent the peak of vitamin B12, becoming the food with the highest concentration of vitamin B12 that exists, having approximately 1,600 grams of this supplement. High zinc recipes × Info With our food browser, you can sort thousands of different foods and recipes by zinc, or by dozens of other nutrients. Zinc is a nutriment that can be found in vegetables. In general, fruits and vegetables are poor sources of zinc. The top vegetable is Palm hearts, raw with the highest zinc content, which in 100g contains 3.73 mg of zinc. Winged bean tuber, raw 1.39mg (9%RDA) 13. Mushrooms, morel, raw 2.03mg (14%RDA) 7. Among the leafy green vegetables, Swiss chard is a good source of zinc, providing about 0.2 mg in a cup serving. google_ad_height = 15; The libido also takes a hit when there is a deficiency because zinc â¦ Sitemap | 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 â¦ Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. 10. Wasabi, root, raw 1.62mg (11%RDA) 9. Comments. Seaweed, kelp, raw 1.23mg (8%RDA) 18. Zinc-rich foods. Fireweed, leaves, raw 2.66mg (18%RDA) 3. The highest amount of zinc from the 40 cooked items is in Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt where the amount is 2.1 mg per 100g. Zinc is also needed for maintaining the senses of smell and taste. Sprouted Lentils . 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. Food Data Central, 12% DV zinc per cup of white button mushrooms. Lentils, sprouted, cooked, stir-fried, without salt 1.6mg (11%RDA) 10. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the zinc content in Palm hearts, raw from the list of vegetables. It acts as an antioxidant and neutralizes the effects of free radicals, reducing risk of cancer. This can lead to anaemia and weakening of the bones. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, â¦ High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. A more comprehensive list for the top items can be found at the bottom of the page along with different servings. Read more... high zinc foods for vegans and vegetarians. Lemon grass (citronella), raw 2.23mg (15%RDA) 4. It also stimulates the production of blood in the body. The vegetables highest in zinc are a diverse group and include many pantry staples as well as fresh fare found in the garden, farmers' market or grocery store produce department. 9.3mg (85% DV) in 1 cup Database: Standard Release. Yet when picked before maturity, fresh cowpeas -- such as black-eyed peas -- have the most zinc of any vegetable commonly eaten in America. Peas, green, raw 1.24mg (8%RDA) 17. Green Peas A cup of cooked green peas contains 1.9 mg or 13% of the RDA. Seaweed, irishmoss, raw 1.95mg (13%RDA) 8. Other vegetable sources very high in zinc include balsam pear, taro shoots, bamboo shoots, amaranth leaves, palm hearts and okra. Soybe 2.1mg (14%RDA) 5. Rough it With Chickpeas Beans and legumes provide a good source of zinc, with chickpeas containing the highest amount. The total recommended daily allowance or RDA for zinc is 15 mg. For the 100g serving of Palm hearts, raw, which contains 3.73 mg of zinc, the corresponding RDA zinc percentage is 25 %, which is the highest item from the list of vegetables high in zinc. Magnesium and zinc are minerals essential for human health. The food with the highest zinc content per typical serving is Endive, raw which contains 4.05 mg in 1 head (or 513 g). The level of zinc can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. Other than the occasional slip, slop, slap, the best way to make sure youâre consuming enough zinc on the daily is to consume foods high in protein, which are often high in zinc content too. Peas, green, cooked, boiled, drained, without salt 1.19mg (8%RDA) 19. @butterfly. A cup of corn provides 0.7 mg while potatoes and pumpkin provide 0.6 mg of zinc.