How much zinc is in spinach?
One cup of cooked spinach contains 1.37 mg of zinc, which is about 12 percent of your daily recommended value.
Which vegetables are high in zinc?
Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.
Is spinach artichoke dip high in zinc?
Spinach Artichoke Dip: Use kefir and spinach, two foods that are high in zinc, to make this healthy version of a spinach artichoke dip. Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body.
Is Spinach an antinutrient?
Though spinach is a rich source of essential nutrients, especially vitamin A, potassium and iron, this highly touted vegetable also contains a substance called oxalic acid that is in effect an antinutrient. Oxalic acid combines with certain mineral nutrients, in particular calcium and zinc, and prevents their absorption by the body.
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Is spinach a good source of zinc?
Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals? One cup of sliced raw mushrooms contains 0.36 mg of zinc, according to the USDA.
How much is zinc is in spinach?
This leafy green is a powerhouse of nutrition, and it contains a plethora of vitamins and minerals. One half cup of cooked spinach offers 0.7 milligrams of zinc. If you're choosing raw spinach to make a salad or add to a sandwich, you will need a much larger volume to get the same mineral payout.
What food is highest in zinc?
OystersOysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11].
How much zinc is in a cup of raw spinach?
Spinach: 79mg per 100g Other dark leafy greens, including kale and chard, are also great sources of magnesium. It's an essential mineral needed for a range of things in your body, including muscle and nerve function, blood sugar control and protein production.
Which vegetable has highest zinc?
Developing a diet that encompasses all the minerals and nutrients needed for good health takes some practice. Spinach may be one of the most zinc rich veggies....Other vegetables for zinc include:Corn.Broccoli.Wheat Germ.Oats.Garlic.Rice (especially brown)Okra.Zucchini.More items...•
How much zinc is in an egg?
Table 3NameEgg, Whole, RawEgg Yolk, RawPotassium138109Selenium0.0300.056Sodium14248Zinc1.292.307 more rows•Mar 22, 2019
Are eggs high in zinc?
Eggs contain a moderate amount of zinc and can help you meet your daily target. For example, 1 large egg contains around 5% of the DV (27). This comes with 77 calories, 6 grams of protein, 5 grams of healthy fats and a host of other vitamins and minerals, including B vitamins and selenium.
What 5 foods contain zinc?
What are the best sources of zinc?FoodMilligrams zinc per 100gRock oysters20.25Lamb shank10Beef (steak)8.2Pumpkin seeds (pepitas)7.513 more rows
Which fruit is rich in zinc?
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. The list below gives the 10 best high zinc fruits ranked by a common serving size.
Is spinach healthier raw or cooked?
Raw spinach provides a lot of fiber, but cooked spinach may provide more beta carotene: One study found that three times as much beta carotene — an antioxidant that's a form of vitamin A — was absorbed from cooked spinach compared with raw spinach. “There are pluses and minuses with both ways of preparing food,” Dr.
How much zinc is in a banana?
Amount in Bananas A small 6- to 7-inch banana weighing about 100 grams offers . 15 milligrams of zinc. If you're mashing bananas for a smoothie or to stir into oatmeal, you'll get . 34 milligrams from 1-cup, which weighs 225 grams.
How much zinc is in an avocado?
0.64 mgVitamins and mineralsAmount mg, mcg% Daily value (DV)Magnesium29 mg7%Manganese0.14 mg6%Vitamin B-1 (thiamine)0.07 mg6%Zinc0.64 mg6%14 more rows
What vegetables have zinc?
Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. 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, ...
Why is zinc important for the senses?
Zinc is also needed for maintaining the senses of smell and taste. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can disrupt the absorption of copper and iron, as well as creating large amounts ...
What is zinc used for?
Zinc is also needed for maintaining the senses of smell and taste.
Can you overconsume zinc?
It is easier to over-consume zinc from animal foods and supplements, from which it is more readily absorbed. 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.
Is it safe to eat meat with zinc?
This is partly because beans and legumes contain phytates which can inhibit absorption. Despite this, plant foods are still a good source of zinc and there is no reason to eat meat or take a supplement. The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day.
How much zinc is in spinach?
For the food Spinach, raw the typical serving size is 1 cup (or 30 g) which contains 0.16 mg of Zinc. The zinc percentage of the recommended daily value for this serving is 1 %.
What is the nutritional content of spinach?
For this 100g serving in your diet, the amount of Calories is 23 kcal (1% RDA), the amount of Protein is 2.86 g (5% RDA), the amount of Fat is 0.39 g (1% RDA) and the amount of Carbohydrate is 3.63 g (3% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the zinc levels in spinach.
What are some sources of zinc?
Homegrown Sources of Zinc. Plant-based sources include whole grains, legumes, some seeds, fungi, and certain veggies. Grains and legumes contain phytates. These are compounds that, when combined with zinc, decrease its bioavailability. This means it is more difficult for the body to absorb.
Which mushrooms have zinc?
2. Shiitake Mushrooms. Many types of mushrooms contain some amount of the mineral, but the shiitake variety is on the higher end. One half cup of cooked, diced mushrooms will provide 1 milligram of zinc.
How much zinc is in pumpkin seeds?
1. Pumpkin Seeds. A one-ounce serving of pumpkin seeds offers 2.2 milligrams of zinc, over 25 percent of the daily value for men, and 20 percent for women. You can learn more about the health benefits of pumpkin seeds here.
What is the best green to eat for a salad?
Spinach. This leafy green is a powerhouse of nutrition, and it contains a plethora of vitamins and minerals. One half cup of cooked spinach offers 0.7 milligrams of zinc. If you’re choosing raw spinach to make a salad or add to a sandwich, you will need a much larger volume to get the same mineral payout.
What is the best way to get zinc?
Supplements can help with fighting colds or addressing deficiencies, but food sources will do the trick for the average healthy individual. The main sources of zinc in many people’s diets are meat and poultry, and shellfish serves as a top source as well, but fresh vegetables, nuts, seeds, legumes, and even fungi can provide a significant amount ...
Why is zinc important for the body?
Our bodies cannot store zinc, so hitting the required level daily is important. It helps to support our immune systems, and aids in wound healing, DNA synthesis, protein synthesis, and cell division. It also helps with growth and development, especially during pregnancy, childhood, and adolescence .
Do fungi have zinc?
This means it is more difficult for the body to absorb. Fortunately, most garden vegetables and fungi do not contain phytates, making them a beneficial option. Here are my top homegrown sources of zinc, listed from highest to lowest amount per serving: 1. Pumpkin Seeds.
What foods have the highest levels of zinc?
Top 15 Foods High in Zinc. 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.
Which fruit has the most zinc?
If you’re looking for fruits that contain zinc, reach for an avocado. It’s known as one of the healthiest foods on the planet because its packed with essential nutrients. And research shows that avocado consumption is associated with better diet quality and nutrient intake. 14. Chicken.
How to improve zinc absorption?
Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes.
Why is zinc important for muscle growth?
Zinc is also needed to balance insulin, the main hormone involved in the regulation of normal blood sugar. Promotes muscle growth and repair: Zinc plays a crucial role in cell division and cell growth, so it’s needed to maintain strength in the muscular and skeletal systems.
How much zinc should I consume a day?
The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day: 1. Lamb. 3 ounces: 6.7 milligrams (45 percent DV) Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. 2.
Why is zinc important?
This mineral is needed in small amounts every day in order to maintain your health and perform important functions.
Why are cashews good for you?
Cashews nutrition helps fight heart disease, reduce inflammation, promote bone health and support healthy brain function. These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. Plus, cashews have a good zinc to copper ratio, to help ensure that both of these minerals stay in balance.
What is the best source of zinc?
Meat is an excellent source of zinc. A 100-gram serving of raw ground beef provides 44% of the DV. 2. Shellfish. Shellfish are healthy, low-calorie sources of zinc. Oysters contain particularly high amounts, with 6 medium oysters providing 32 mg, or 291% of the DV.
What are some good foods to get zinc?
Eating nuts such as pine nuts, peanuts, cashews and almonds can boost your intake of zinc. Nuts also contain other healthy nutrients, including healthy fats and fiber, as well as a number of other vitamins and minerals. If you’re looking for a nut high in zinc, cashews are a good choice.
How much zinc is in eggs?
Eggs contain a moderate amount of zinc and can help you meet your daily target. For example, 1 large egg contains around 5% of the DV ( 27 ). This comes with 77 calories, 6 grams of protein, 5 grams of healthy fats and a host of other vitamins and minerals, including B vitamins and selenium.
What is the best shellfish to eat while pregnant?
However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning. Summary.
How much zinc is in dark chocolate?
Perhaps surprisingly, dark chocolate contains reasonable amounts of zinc. In fact, a 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV ( 39 ). However, 100 grams of dark chocolate also contain 600 calories.
What are the nutrients that are important for bone health?
These foods also come with a number of other nutrients considered important for bone health, including protein, calcium and vitamin D. Summary. Dairy foods are good sources of zinc. They also contain protein, calcium and vitamin D, all of which are important nutrients for bone health. 7.
How much zinc is in ground beef?
In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the Daily Value (DV) ( 4 ).
How much zinc is in Fortified Breakfast cereal?
Fortified breakfast cereals often contain 25 percent of adults' daily recommended allowance of zinc, according to the Office of Dietary Supplements. To determine specific nutrient content, examine nutrition labels on food packaging, and adhere to appropriate portion sizes.
Which nutrient is found in fresh vegetables?
Citrus and tomato juices also provide rich amounts of the nutrient. Though vitamin C is present in cooked vegetables, fresh raw vegetables and fruits tend to provide the richest amounts. Advertisement.
How much vitamin C is in a serving of fruits and vegetables?
According to the Office of Dietary Supplements from the National Institutes of Health, eating five servings of various fruits and vegetables daily can supply 200 milligrams of vitamin C, or more than your entire daily needs.
What are the benefits of eating protein rich foods?
Since protein plays a major role in tissue repair and recovery, such foods can provide multiple benefits when recovering from injuries or illness.
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
From the Nutrient Ranking Tool
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Data Sources and References
MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...
What foods contain zinc?
Zinc is in many foods that are part of a common diet, especially meat and seafood, and also whole grains, beans, and nuts. Here are seven foods with zinc: 1. Oysters. Oysters have by far the most zinc of any other food, with 74.1 milligrams in a 3-ounce serving of oysters that are cooked, breaded, and fried.
Which shellfish has the most zinc?
Pork. Pork chops also offer a lot of iron and zinc to help you round out your diet. A serving of 4 ounces of pork chops contains 2 milligrams of zinc. 5. Lobster. In addition to oysters and crab meat, lobster is yet another shellfish that includes plenty of zinc. One small lobster has 4.74 milligrams of zinc.
How much zinc is in a package of nuts?
Nuts make a great snack throughout the day, and many are great sources of zinc for your daily balanced diet. Cashews, for example, contain 3 milligrams of zinc in just one package or 56 grams. Cashews are a tasty way to increase your zinc intake throughout the day.
How much zinc is in a king crab?
One serving of cooked Alaskan king crab (3 ounces) has 6.48 milligrams of zinc, which equates to 59% daily value. Eat plenty of shellfish to get a big dose of your daily zinc intake. 3. Beef. Red meat, especially beef, packs a lot of zinc. A 3-ounce serving of a beef chuck roast gives you 8.44 milligrams of zinc.
Why is zinc important for skin?
Zinc is a requirement for skin to function normally and to remain healthy. This is why products containing zinc have been used widely to treat skin conditions, including infections, acne, skin ulcers, and other skin disorders.
Why do we need zinc?
Foods with Zinc. An important mineral your body requires is zinc. And because your body doesn’t produce zinc naturally, zinc must be obtained through the food you eat or via supplements. Zinc is part of important bodily systems, including cell division, immune function, wound healing, and more.
What are the functions of zinc?
Nausea. Vomiting. Zinc is a vital nutrient and contributes to the following: Enzyme Function. Zinc is essential so that over 300 enzymes can properly function in the body, and it plays a role in processes like digestion, metabolism, and nerve health . Child Growth and Cell Division.
