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. 2. Yet when picked before maturity, fresh cowpeas -- such as black-eyed peas -- have the most zinc of any vegetable commonly eaten in America. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary. It is easier to over-consume zinc from animal foods and supplements, from which it is more readily absorbed. In a more realistic tablespoon serving, cocoa provides 3% of the daily value for zinc . Wasabi, root, raw 1.62mg (11%RDA) 9. Food Data Central, 12% DV zinc per cup of white button mushrooms. Although many of us consider that we can only get clams in a coastal area, the truth is that we can buy them in any store near our homes. List of Vegetables highest in Zinc ; Agave, dried; Beans, hyacinth, raw; Mushroom, shiitake, dried ; … 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. FREE DOWNLOAD: 9 Super High-Protein Vegan Recipes. One half cup of cooked, diced mushrooms will provide 1 milligram of zinc. Copyright © 2005-2020 Bodyventures. 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. Peas, green, cooked, boiled, drained, with salt 1.19mg (8%RDA) 20. 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. These fruits provide 2-12% of the daily value per cup. Vitamin C, also called ascorbic acid, and the mineral zinc … google_ad_height = 15; Read more... high zinc foods for vegans and vegetarians. Winged bean leaves, raw 1.28mg (9%RDA) 16. RELATED: Top 10 Foods Highest in Zinc. Many types of mushrooms contain some amount of the mineral, but the shiitake variety is on the higher end. Zinc … The main reason is that the zinc content in vegetables is a lot lower than in meat and dairy products like milk and cheese. Zinc-rich foods. Zinc is an essential mineral forming a component of more than 300 enzymes in the body with functions including wound healing, immune system function, building proteins and DNA, fertility in adults and growth in children. A single serving of around 100 grams provides roughly four milligrams of zinc – half a woman’s daily recommended intake! Other zinc sources in a person’s diet include low fat yogurt, pumpkin seeds, milk, chickpeas, instant oatmeal, almonds, and Cheddar cheese. Welcome to the list of the top 100 vegetables highest in zinc content. Seaweed, kelp, raw 1.23mg (8%RDA) 18. Zinc-rich fruit like pomegranate, dried figs, dried apricot, and berries can liven up a meal. Dark Chocolate: A square of dark chocolate can greatly boost your zinc … 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. Beef is one of the most zinc-rich foods. For example, if you search for foods high … Ranked by a Common Serving Size 11mg Zinc, Zn = 100% DV. Flax seeds and … 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 … One cup of cooked asparagus has 1.08 milligrams of zinc. Top 10 Vegetables High in Zinc. Zinc is second only to iron in its prominence in our body chemistry. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. This is partly because beans and legumes contain phytates which can inhibit absorption. The mineral zinc, abundant in protein foods such as meat, can be found in some vegetables. Top 10 Vegetables High in ZincZinc helps in the production of about 100 types of enzymes in our body. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, … Magnesium plays an important role in bone health and blood pressure regulation. 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 … The recommended dietary allowance, or RDA, for magnesium for men is 420 milligrams, or mg, and for women, 320 mg. Meat and seafood is high in zinc, but you don’t have to be a carnivore to get enough of it. Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. 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. Palm hearts, raw has a nutritional value score of 17 out of 100.Comparing the zinc content and the nutritional density in 100g for Palm hearts, raw; We class this as a high zinc content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of vegetables. Sprouted Lentils . RELATED: Why Leah Itsines Believes You Should Ditch Your Diet… For Good. It also stimulates the production of blood in the body. 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. Avocados, spinach, broccoli, mushrooms, corn, and green peas make a delicious meal. Here are 12 fruits and vegetables high in zinc. The highest amount of zinc from the 49 raw items is in Palm hearts, raw where the content is 3.73 mg per 100g. 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. High Zinc Foods for Vegans and Vegetarians, U.S. Share on Facebook. Peas, green, cooked, boiled, drained, without salt 1.19mg (8%RDA) 19. These all contain around 1–2 mg of zinc per serving. Other vegetables for zinc include: Among the leafy green vegetables, Swiss chard is a good source of zinc, providing about 0.2 mg in a cup serving. Where the amount of zinc ranges from 3.73 mg to 0.61 mg per 100g. In general, fruits and vegetables are poor sources of zinc. High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. @butterfly. For this 100g serving for Palm hearts, raw, which is the top of the vegetables list for zinc content in your diet, the amount of Calories is 115 kcal (6% RDA), the amount of Protein is 2.7 g (5% RDA), the amount of Fat is 0.2 g and the amount of Carbohydrate is 25.61 g (20% RDA). The food with the highest zinc content per typical serving is Endive, raw which contains 4.05 mg in 1 head (or 513 g). 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. October 2017. Where the amount of zinc ranges from 3.73 mg to 0.61 mg per 100g. Spinach may be one of the most zinc rich veggies. Vegetables aren't rich in zinc, a trace mineral essential for many body functions. To learn more about the health benefits of food, visit: http://www.benefitsoffood.blogspot.com Here are 5 vegetables high in zinc. The top vegetable is Palm hearts, raw with the highest zinc content, which in 100g contains 3.73 mg of zinc. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. 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. A Comprehensive List of Foods High in Zinc. The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day. //--> Zinc is also needed for maintaining the senses of smell and taste. Contact Rough it With Chickpeas Beans and legumes provide a good source of zinc, with chickpeas containing the highest amount. Welcome to the list of the top 100 vegetables highest in zinc content. 3. Any duplication or distribution of the information contained herein is strictly prohibited. Seaweed, irishmoss, raw 1.95mg (13%RDA) 8. /* 468x15, created 10/14/10 */ Palm hearts, raw 3.73mg (25%RDA) 2. Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals? Africans regularly cook cowpea leaves, which may offer greater promise as a vegetarian source of zinc. Winged bean tuber, raw 1.39mg (9%RDA) 13. All Rights Reserved. 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. The number of food items which are cooked are 40 items. 10. Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. All data is sourced from the USDA Food Data Central. Lentils, sprouted, cooked, stir-fried, without salt 1.6mg (11%RDA) 10. Some of the highest zinc vegetables include heart of palm, cornmeal, edamame, peas, parsley, sprouted peas, alfalfa sprouts, endive, lima beans and okra. However, cowpeas and many vegetables containing zinc … The top vegetable is Palm hearts, raw with the highest zinc content, which in 100g contains 3.73 mg of zinc. 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. 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. Low Fat Recipes | Foods with zinc are critical components of a healthy body and mind. Yes, vegans are more likely to be zinc deficient than vegetarians or omnivores. What does the Department of Health and Social Care advise? Here are top 10 zinc rich Vegetables that you can eat your daily routine. However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. Nutrition Facts for Cooked Shiitake Mushrooms. leahitsines View Profile. Conversely, consuming too much zinc can disrupt the absorption of copper and iron, as well as creating large amounts of toxic free radicals. For zinc … Zinc is an essential element that is key to good health and metabolism, so much so that even a small zinc deficiency can cause many problems including hair loss, eye and skin lesions, loss of appetite, slower wound healing, and a weakened immune system.. Other zinc rich vegetables are radish sprouts, asparagus, water chestnut, artichoke, brussels sprouts, bean sprouts, broccoli, scallion, beets and zucchini. Lamb’s Liver Mushrooms, shiitake, cooked, with salt 1.33mg (9%RDA) 15. Despite this, plant foods are still a good source of zinc and there is no reason to eat meat or take a supplement. 9.3mg (85% DV) in 1 cup Database: Standard Release. The libido also takes a hit when there is a deficiency because zinc … Zinc Rich Vegetables Developing a diet that encompasses all the minerals and nutrients needed for good health takes some practice. It acts as an antioxidant and neutralizes the effects of free radicals, reducing risk of cancer. Fruit and vegetables have respectable levels of zinc you can use to chalk up the numbers. Your question is very timely as I'm just wrapping up a blog post on the zinc : copper ratio. 1. This can lead to anaemia and weakening of the bones. 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. Soybe 2.1mg (14%RDA) 5. MyFoodData provides nutrition data tools A more comprehensive list for the top items can be found at the bottom of the page along with different servings. You should also take into account portion sizes when you are considering the zinc nutritional content. 200 Vegetables Highest in Zinc, Zn. google_ad_width = 468; and articles to help you organize and understand the foods you eat. Agricultural Research Service Zinc bolsters the immune system, balances blood sugar, helps prevent depression, and much more. Without giving too much away, I'm less concerned about someone's zinc … Are Vegans More Likely To Be Zinc Deficient? Zinc is a nutriment that can be found in vegetables. 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. It pairs well with grilled chicken, pasta, and other entrees. Comments. If you take zinc … You should be able to get all the zinc you need by eating a varied and balanced diet. Vegetables high in Zinc. Mushrooms, shiitake, cooked, without salt 1.33mg (9%RDA) 14. Sitemap | But … Consume regularly agave, beans or even mushroom to reach the recommended daily dose. This is due to the absence of compounds that inhibit zinc absorption in animal foods and the presence of sulfur-containing amino acids that improve zinc … Susan_RD_101. Lentils, sprouted, cooked, stir-fried, with salt 1.6mg (11%RDA) 11. 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. For this serving the Calories content is 87.21 kcal (4% RDA), the Protein content is 6.41 g (11% RDA), the Fat content is 1.03 g (2% RDA) and the Carbohydrate content is 17.19 g (13% RDA). 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. What follows next are the best foods for overall zinc content. Magnesium and zinc are minerals essential for human health. Below is a basic list for zinc in vegetables for the top 20 vegetables. Mushrooms, morel, raw 2.03mg (14%RDA) 7. Vegetables such as peas and potatoes can also be good sources of selenium, depending on how much selenium there is in the soil. google_ad_client = "pub-1393137165073501"; Green Peas A cup of cooked green peas contains 1.9 mg or 13% of the RDA. Or take a walk on the wild side and … Soybeans, mature seeds, sprouted, raw 1.17mg (8%RDA). A cup of fresh apricot has 0.33 milligrams of zinc, while one cup of dried apricots contains almost half a milligram of zinc. Lentils, sprouted, raw 1.51mg (10%RDA) 12. Though dietary supplements can provide both nutrients, a healthy diet is the prime means for maintaining nutritional health, according to the American Dietetic Association. Comparing raw and cooked vegetables shows that cooking can change the levels of zinc by 1.63 mg in a 100g serving. The list below gives the 10 best high zinc fruits ranked by a common serving size. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 2.1mg (14%RDA) 6. If you search for foods highest or lowest in multiple nutrients, we determine a composite score by multiplying the rankings for each individual criterion. 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. Vegetable Juice Bolthouse Farms Daily Greens. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving. The total food items which are raw is 49 items. A cup of corn provides 0.7 mg while potatoes and pumpkin provide 0.6 mg of zinc. The total recommended daily allowance or RDA for zinc is 15 mg. Home | Our commitment is to provide high quality data and easy to use tools. About us | google_ad_slot = "9456429844"; Find below the ranking of vegetables highest in Zinc.