Which Fruits Have the Most Zinc?

Zinc is a vital micronutrient with numerous health benefits. The richest fruits in zinc include pomegranate, wild blueberries, avocado, and others.

Zinc is necessary for the immune system and cell growth. While meat is a rich source of zinc, it can also be found in nuts and fruits.

Discover more about zinc’s health benefits and high-zinc fruits to add to your diet.

Zinc is a mineral the body requires in small amounts, present in cells throughout the body. From infancy to adulthood, zinc is crucial for maintaining good health.

Here are some important health benefits of zinc:

Promotes cell growth and repair

Zinc stimulates enzymes that speed up biological processes, protecting the body and promoting health. It aids in cell growth, healing damage, and the production of proteins and genetic material like DNA.

Boosts the immune system and reduces inflammation

Zinc is necessary for the growth and maintenance of immune cells, aiding in the fight against germs like bacteria and viruses. It also helps protect the body from inflammation.

Regulates wound healing

Zinc protects the skin and controls each step of the wound-healing process. It repairs skin cell damage, promotes the growth of new skin cells, and prevents inflammation. Zinc can improve healing and scar formation in the case of wounds or skin ulcers.

Speeds up recovery from the common cold

Research suggests that zinc may aid in a speedy recovery from the common cold. It may possess antiviral properties that inhibit the growth of the rhinovirus, which causes the common cold. However, further studies are needed to determine the proper dosage of zinc for treating the common cold.

Slows down age-related conditions

Zinc’s protective properties have been shown to slow down the onset and reduce the risk of age-related conditions. It helps protect against age-related macular degeneration, which can result in vision loss. Zinc supplements may be recommended for individuals at high risk of the disease to prevent further vision deterioration.

Prevents conditions related to zinc deficiency

Zinc deficiency is rare in the U.S. but common in other countries. Symptoms can include diarrhea, hair loss, appetite loss, and skin or eye ulcers. Slow development in children and impotence in men can also result from zinc deficiency. Consuming zinc-rich foods or taking supplements can help alleviate these symptoms.

What is the recommended daily amount of zinc?

The U.S. Food and Drug Administration recommends a daily value of 11 milligrams of zinc.

However, the following daily recommended amounts of zinc vary based on age:

• 2 milligrams for newborn children
• 3 milligrams for children aged 7 months to 3 years
• 5 milligrams for children from 4 to 8 years old
• 8 milligrams for children from 9 to 13 years old
• 11 milligrams for teen boys and 9 milligrams for teen girls
• 11 milligrams for adult men and 8 milligrams for adult women
• 11 milligrams for pregnant women
• 12 milligrams for breastfeeding women

What fruits are the richest sources of zinc?

While fruits may not contain as much zinc as meat, certain high-zinc fruits can contribute to meeting the daily recommended amount of zinc, making them excellent alternatives for vegetarians.

Here are the fruits with the highest zinc content:

Pomegranate

Eating one pomegranate with a diameter of 4 inches and a weight of 282 grams provides approximately 0.987 milligrams of zinc, equivalent to around 9% of the daily zinc intake.

Wild blueberries

One cup or 140 grams of frozen wild blueberries contains 0.938 milligrams of zinc, approximately 8.5% of the daily value. Enjoy them in juices, smoothies, yogurt, or pancakes.

Avocado

One cup or 146 grams of sliced avocado contains 0.934 milligrams of zinc, around 8.5% of the daily zinc requirement. Add it to guacamole, salads, or avocado toast.

Blackberry

A cup or 144 grams of blackberries provides 0.763 milligrams of zinc, about 7% of the daily recommended value. Enjoy them on their own or in juices and smoothies.

Raspberry

One cup or 123 grams of raspberries contains 0.51 milligrams of zinc, equivalent to 4.6% of the required amount. Combine them with blackberries or blueberries to increase your zinc intake.

Guava

A cup or 165 grams of guava represents 0.38 milligrams of zinc, about 3.4% of the daily value. Add guava to salads and smoothies.

Cantaloupe

One cup or 160 grams of cubed cantaloupe contains 0.288 milligrams of zinc, approximately 2.6% of the daily recommended value. Enjoy cantaloupe juice or add it to fruit salads.

Peach

An entire cup or 154 grams of sliced peach provides 0.262 milligrams of zinc, about 2.4% of the daily zinc requirement.

Kiwifruit

One cup or 180 grams of sliced kiwifruit contains 0.252 milligrams of zinc, 2.3% of the recommended daily intake of zinc.

Cashew apple

Research suggests that cashew apple juice contains approximately 4.70 milligrams per liter of zinc. Cashew apple juice is better for zinc absorption than the fruit itself, as the fiber in the fruit contains phytates that hinder zinc absorption in the body.

Other considerations

Relying solely on high-zinc fruits is generally insufficient. It’s advisable to include multiple zinc sources in your diet to exceed the daily recommended value of this essential mineral. Consider adding zinc supplements as well.

If you suspect you have a zinc deficiency, consult your doctor to learn about the best sources of zinc for your situation.

QUESTION

Autoimmunity Reviews: "Zinc and its Role in Immunity and Inflammation."

Cochrane Database of Systematic Reviews: "Zinc for the Common Cold."

eLife: "Single Cell Analysis Reveals Multiple Requirements for Zinc in the Mammalian Cell Cycle."

Harvard T.H. Chan: "Zinc."

FDA: "Daily Value on the New Nutrition and Supplement Facts Labels."

Food Chemistry: "In vitro Bioaccessibility of Copper, Iron, Zinc, and Antioxidant Compounds of Whole Cashew Apple Juice and Cashew Apple Fiber (Anacardium occidentale L.) Following Simulated Gastrointestinal Digestion."

Nutrients: "Zinc in Wound Healing Modulation."

The Journal of Nutrition: "Dietary Factors Influencing Zinc Absorption."

USDA: "Avocados, Raw, All Commercial Varieties," "Blackberries, Raw," "Blueberries, Wild, Frozen (Includes Foods for USDA’s Food Distribution Program)," "Guavas, Common, Raw," "Kiwifruit, Green, Raw," "Melons, Cantaloupe, Raw," "Peaches, Yellow, Raw," "Pomegranates, Raw," "Raspberries, Raw."