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10 Fruits That Are High In Zinc | Fruits With Zinc To Include In Diet

  • Why eating zinc is important for body?
  • Zinc : Daily Recommended Dosage
  • Should we intake zinc through supplements?
  • Top 10 zinc rich fruits

Why zinc is important?

Zinc is an essential nutrient that is found in many both plant and animal based foods. It is required for numerous process in our body, such as:
  • Immune function
  • Healing of wounds
  • Protein synthesis
  • DNA synthesis
  • Gene expression
  • Cell growth and division
  • Senses of taste and smell
Our body does not make zinc by itself, hence it's important to consume zinc by means of organic foods or supplements (if prescribed by doctor) to match up the daily recommended dosage. 

When we look at the functions zinc plays in human body, It should get clear in our mind that prolonged deficiency of zinc in our body can affect large range of inner body functions right from our immune system to our ability to taste and smell. 

Hence it's important to eat a healthy balanced diet that includes zinc-rich foods for healthy living. 

Zinc Daily Dosage

Daily Intake of 11 mg of Zinc is typically recommended for men, while for women it's 8 mg. A pregnant women would require 11 mg per day, and if you’re breastfeeding, you’ll need 12 mg.

However, this dosage is not applicable to all and may differ from person to person depending on many factors. Hence, always consult a qualified professional doctor before following any nutritional regime or taking any form of supplements.

Are zinc supplements safe?

Eating a zinc supplement for matching up the daily recommended dosage seems 100% safe and healthy, as long as it is consumed after consultation with a qualified professional doctor. 

The zinc dosage may differ depending upon the person's current health. How much zinc quantity would be sufficient, how much will result in excess zinc consumption, for what duration the supplements are to be consumed and many other important parameters are there that only a qualified expert can suggest, hence always consult a qualified professional doctor before going the supplement way, else it may do more harm than good to your health.

Fruits Highest In Zinc

Now let's look at 10 fruits below that are packed with zinc and can be consumed for proper intake of zinc in diet.

1. Avocado

Avocados have a creamy texture and grows in warm climates. They are provide numerous health benefits like better digestion, low risk of depression. Avocados are packed with Zinc and can work as a great source of including zinc in diet.

One full avocado gives about 1.3 mg of Zinc, that's about 12% of daily recommended dosage.

2. Blackberries

Blackberries are super delicious to taste and can be a great addition to your diet. They contain many essential nutrients and antioxidants that will help maintaining you a healthy body.

One cup of blackberries provides about 0.8 mg of zinc, covering around 7% of daily recommended dosage.

3. Pomegranate

Eating pomegranates as a whole have many nutritional benefits and can protect you from various diseases like type-2 diabetes, and obesity. Eating pomegranate on a regular basis helps in improving gut health, digestion, and keep bowel diseases at bay.

One cup of pomegranate provides about 0.6 mg of zinc, covering around 6% of daily recommended dosage.

4. Raspberries

Raspberries are great for your diet and make a tasty addition to breakfast, lunch, dinner or dessert. They are pretty low in calories but high in many nutrients like fiber, vitamins, minerals and antioxidants.

One cup of raspberries provides about 0.5 mg of zinc, covering around 5% of daily recommended dosage.

5. Guava

Guava as a common tropical fruit is cultivated in many tropical and subtropical regions. They are amazingly rich in antioxidants, vitamin C, potassium, and fiber. Due to these remarkable nutritional contents, guavas work as a great source of many health benefits.

One cup of fresh guava provides about 0.4 mg of zinc, that's around 3% of daily recommended dosage.

6. Cantaloupe

The cantaloupe is a melon that is a variety of muskmelon and is packed with Beta-carotene and other nutrients. It's probably not that well known as other fruits, but this tasty fruit can be a great choice to add to your diet.

One cup of Cantaloupe provides about 0.3 mg of zinc, that's around 3% of daily recommended dosage.

7. Apricots

Apricots are one of the most healthiest fruit in the world, and is loaded with many health benefits. They are very nutritious, low in calories that serve many health benefits, such as improved digestion and eye health. The tiny hairs on the outer skin of apricot has a a soft furry texture, and can be eaten without having to be peeled. 

One cup of fresh apricot provides about 0.3 mg of zinc, that's around 3% of daily recommended dosage.

8. Peach

Peaches are nutritious and may offer wide range of health benefits, including improved digestion, smoother skin, and allergy relief.

One cup of peach provides about 0.3 mg of zinc, serving around 3% of daily recommended dosage.

9. Kiwifruit

Kiwifruit or Kiwis are small fruits, about the size of a large hen's egg, that pack a lot of flavor and health benefits. They are full of nutrients like vitamin C, fiber, vitamin K, vitamin E, folate, and potassium.

One cup of Kiwifruit provides about 0.3 mg of zinc, adding about 3% of daily recommended dosage of zinc in your diet.

10. Blueberries

Blueberries are low in calories but high in nutrients. They are a super source of antioxidants and are wildly popular due to their nutritional properties. They can undo the damage caused by a high fat diet and works as an immunity booster as well.

One cup of fresh Blueberries provides about 0.2 mg of zinc, that's about 2% of daily recommended dosage of zinc.


Zinc is an essential mineral that is responsible for many important functions in our body. Adding some of the above mentioned foods in your diet can help you in matching the required daily dosage. 

On contrary, Eating a zinc supplement for matching up the daily recommended dosage seems safe and healthy, as long as it is consumed after consultation with a qualified professional doctor.

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