Which Fruits Are Richest in Zinc?

Zinc is an essential micronutrient with many health benefits. Fruits that are richest in zinc include pomegranate, wild blueberries, avocado, and others.

Zinc is an essential micronutrient with many health benefits. It is good for your immune system and cell growth. Animal products like meat are rich sources of zinc, but zinc is also found in plant foods like nuts and fruits.

Learn more about the health benefits of zinc and high-zinc fruits to include in your diet. 

Zinc is a mineral that the body needs in small amounts. It is found in cells throughout your body. From infancy to adulthood, zinc is needed to maintain your health.

Here are some important health benefits of zinc:

Promotes cell growth and repair

Zinc stimulates many enzymes or chemicals that speed up biological processes to protect your body and maintain your health. It helps cells grow and heal from damage. It also is used to make proteins and genetic material such as DNA.

Boosts immune system and reduces inflammation

Your immune system needs zinc to fight germs like bacteria and viruses. Zinc helps in the growth and maintenance of immune cells. It also protects your body against inflammation. 

Regulates wound healing

Zinc helps protect the skin and regulates each step of the wound-healing process. It repairs skin cell damage, helps new skin cells grow, and prevents inflammation. If you have a wound or skin ulcer, zinc can improve healing and scar formation.

Speeds up recovery from the common cold

Zinc may facilitate a speedy recovery from the common cold. Research has revealed that zinc may have antiviral properties that stop the growth of a rhinovirus, which causes the common cold. However, more studies are required to understand the right dose of zinc to treat the common cold.

Slows down age-related conditions

Studies show that zinc’s protective properties slow down and reduce the risk of age-related conditions. It protects against age-related macular degeneration, which affects the eyes and causes loss of vision. If you’re at a high risk of the disease, your doctor may ask you to take zinc supplements to prevent vision from worsening.

Prevents conditions related to zinc deficiency

Zinc deficiency is rare in the U.S., but it is common in other nations. It can lead to symptoms like diarrhea, hair loss, appetite loss, and skin or eye ulcers. It can also cause slow development in children and impotence in men. 

Eating foods rich in zinc or having zinc supplements can help relieve these symptoms.

According to the U.S. Food and Drug Administration, the daily recommended value of zinc is 11 milligrams.

However, based on your age, you need the following daily recommended amount of zinc:

• 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 from 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

Zinc is present in a variety of foods. Oysters contain the highest amount of zinc. Red meat and poultry, seafood like crabs and lobsters, and dairy products also contain a high amount of zinc.

Animal products are one of the best sources of zinc, but if you’re vegetarian, you can still get zinc from nuts, legumes or beans, whole grains, fortified cereal, and high-zinc fruits. However, when using such sources, you may need to eat up to 50% more zinc than the required amount because cereals and legumes have chemicals called phytates that bind to zinc and prevent its absorption in your body.

Certain high-zinc fruits can provide some portion of the daily required amount of zinc. Although they may not have as much zinc as meat, they are a great alternative source of zinc for vegetarians. 

Here’s a list of the fruits richest in zinc:

Pomegranate 

Pomegranate is one of the fruits with the highest zinc content. Eating one pomegranate with a diameter of 4 inches and weight of 282 grams will give you 0.987 milligrams of zinc. This amounts to approximately 9% of your daily zinc intake. 

Wild blueberries

Wild blueberries have higher zinc content than most berries. One cup or 140 grams of frozen wild blueberries contains 0.938 milligrams of zinc, 8.5% of the daily value. You can add wild blueberries to your diet in the form of juice or smoothies. Add them to yogurt or pancakes or just eat them plain.

Avocado

Avocado is a tasty high-zinc fruit. One cup or 146 grams of sliced avocado contains 0.934 milligrams of zinc, approximately 8.5% of your daily zinc requirement. You can add it to your diet in the form of guacamole, avocado toast, salads, and more. 

Blackberry

A cup or 144 grams of blackberries can give you 0.763 milligrams of zinc. This is about 7% of the daily recommended value of zinc. You can eat blackberries whole or add them to your diet in the form of juices or smoothies to get some zinc.

Raspberry

A raspberry has lower zinc content than a wild blueberry or blackberry. If you have one cup or 123 grams of raspberries, though, you’ll still get 0.51 milligrams of zinc, 4.6% of the required amount. You can eat raspberries by themselves or with blackberries or blueberries to boost your zinc intake. 

Guava

In one cup or 165 grams of guava, you’ll get 0.38 milligrams of zinc, 3.4% of the daily value. You can add guava to salads, smoothies, and more.

Cantaloupe

Melons such as cantaloupe are rich in minerals, including zinc. One cup or 160 grams of cubed cantaloupe has 0.288 milligrams of zinc, which is approximately 2.6% of the daily required value. Cantaloupe juice or fruit salad can be a great way to add zinc to your diet.

Peach

Peaches have a low content of zinc compared to other fruits. One cup or 154 grams of sliced peach has 0.262 milligrams of zinc, about 2.4% of the daily zinc requirement.

Kiwifruit

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

Cashew apple

Research suggests that cashew apple juice has approximately 4.70 milligrams per liter of zinc. Having cashew apple juice, in fact, is better for the absorption of zinc rather than the fruit itself. This is because the fiber in fruit contain phytates that prevent zinc absorption in the body. 

Eating only high-zinc fruits is typically not enough. Consider including multiple zinc sources in your diet to get more than your daily recommended value of the essential mineral. You can also consider taking zinc supplements.

If you think you may have a zinc deficiency, talk to your doctor about the best sources of zinc for you.