Zinc Rich Fruits

Try including some zinc rich fruits in your diet if you're looking for a good source of zinc. Fruits come in a wide variety, and each one has a unique set of nutrients. Zinc, among other important vitamins and minerals, is present in all fruits. Fruits are a good source of zinc even though you can also get it from other food sources like meat and poultry. Apricots, avocados, blackberries, and dates are a few fruits that are particularly high in zinc.

Zinc rich fruits support a healthy immune system and fight disease!

Health Benefits of Zinc Rich Fruits

Zinc is an important mineral that plays a vital role in many different bodily functions. Additionally to promoting healthy skin and hair, it is necessary for the immune system to function properly. Several foods contain zinc, and fruits are among the best sources. The recommended Daily Value (DV) of zinc is about 11 mg for adults.

The ability of fruits high in zinc to strengthen the immune system is one of their many health advantages. It has been demonstrated that zinc can enhance the body's response to infection and is necessary for the proper growth and operation of immune cells. Consuming fruits high in zinc, such as figs, coconuts, and avocados, can lower the risk of getting sick.

Another benefit of fruits high in zinc is that they can help to keep skin looking healthy. Zinc plays a role in wound healing and can help to reduce inflammation. It also helps to protect the skin from damage caused by ultraviolet (UV) rays. Eating fruits high in zinc can help to keep skin looking smooth, supple, and youthful.

Moreover, zinc rich fruits can support healthy hair growth. This mineral aids in maintaining the health of hair follicles and guards against damage. Additionally, it aids in controlling oil production, which can maintain healthy-looking hair. A diet high in foods containing zinc can help to stop hair loss and encourage the growth of healthy hair.

Zinc Rich Fruits

1. Coconuts: 2.05 mg (18.64% DV)

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One of the most popularly grown trees in the tropics, coconuts are the fruit of the coconut palm. Given that the coconut shell has three depressions that resemble facial features, the word "coconut" is derived from the Spanish and Portuguese word coco, which means "head" or "skull." The cultivation of coconuts has spread throughout many tropical regions of the world since they are thought to have originated in Southeast Asia.

Coconuts are typically grown in humid coastal regions with regular rainfall. The ideal temperature range for coconut cultivation is 27 to 32 degrees Celsius, with annual precipitation averaging 1,500 to 2,000 mm. Sandy, well-drained soils with a high organic content are necessary for coconut palms.

There are many different types of coconuts, but the tall (Cocos Nucifera var. Typica) and dwarf (Cocos Nucifera var. Nana) varieties are the two most popular. The dwarf variety only grows to a height of about 6 m, while the tall variety can reach heights of up to 30 m. The Red Dwarf, Malayan Dwarf, and West Indian Tall are a few popular varieties.

With 1.1 mg of zinc per 100 g, or 10% of the recommended Daily Value, raw coconut meat is a good source of zinc. The following is a list of various coconut forms along with how much zinc they each contain (per 100 g):

  • Coconut meat, dried (desiccated), toasted: 2.05 mg (18.64% DV)
  • Coconut meat, dried (desiccated), creamed: 2.04 mg (18.55% DV)
  • Coconut meat, dried (desiccated), not sweetened: 2.01 mg (18.28% DV)
  • Coconut meat, dried (desiccated), sweetened, shredded: 1.82 mg (16.55% DV)
  • Coconut meat, dried (desiccated), sweetened, flaked, canned: 1.59 mg (14.45% DV)
  • Coconut meat, raw: 1.10 mg (10% DV)
  • Coconut cream, raw (liquid expressed from grated meat): 0.96 mg (8.73% DV)
  • Coconut meat, dried (desiccated), sweetened, flaked, packaged: 0.71 mg (6.45% DV)
  • Coconut milk, raw (liquid expressed from grated meat and water): 0.67 mg (6.09% DV)
  • Coconut cream, canned, sweetened: 0.60 mg (5.45% DV)
  • Coconut milk, frozen (liquid expressed from grated meat and water): 0.59 mg (5.36% DV)
  • Coconut milk, canned (liquid expressed from grated meat and water): 0.56 mg (5.09% DV)

Consuming coconuts may be beneficial for your health in a number of ways. These zinc rich fruits also contain a lot of dietary fiber, which can aid in regularity and prevent constipation. They are also a good source of lauric acid, which has been demonstrated to have antimicrobial properties. Coconuts are also a good source of copper and manganese, two minerals vital for bone health.

Oysters, beef, lamb, pumpkin seeds, and cashews are some additional foods that are rich in zinc. Along with coconuts, including these foods in the diet can aid in ensuring that the body receives adequate zinc. According to research, consuming enough zinc may help prevent or treat deficiencies or medical conditions like anemia, osteoporosis, and vision issues (age-related macular degeneration).

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Moreover, eating coconuts fresh or frozen has a number of advantages. In addition to having a higher concentration of nutrients, fresh coconuts have more water than dried coconuts. It is possible to freeze coconut water and all coconut forms in general. Because they are not exposed to oxygen while being stored, frozen coconuts retain their nutritional value better than fresh coconuts. Coconut waterChoose coconuts that are free of blemishes and brown spots when choosing fresh or frozen coconuts. Frozen coconuts can be kept in the freezer for up to six months, while fresh coconuts can be kept in the refrigerator for up to a week.

2. Apricots: 1 mg (9.09% DV)

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One particular fruit that is grown all over the world is apricots. Since apricots have been cultivated in Asia for countless years, it is thought that the apricot tree originated in China. Additionally, apricots are grown in South, North, and Europe.

The varieties of apricots are numerous and include Royal Rosa, Golden Sweet, and Autumn Apricots. Even though raw apricots only contain 0.20 mg, or 1.82% DV, of zinc per 100 g, they are still regarded as zinc rich fruits.

Apricots can be found in many different forms, such as dried, canned, and frozen varieties. Different apricot forms contain different amounts of zinc. Dried apricots, for instance, have a higher zinc content than canned or frozen apricots. Compared to raw or dried apricots, stewed apricots contain less zinc. Various apricot forms and how much zinc they contain are listed below:

  • Apricots, dehydrated (low-moisture), sulfured, uncooked: 1 mg (9.09% DV)
  • Apricots, dehydrated (low-moisture), sulfured, stewed: 0.39 mg (3.55% DV)
  • Apricots, dried, sulfured, uncooked: 0.39 mg (3.55% DV)
  • Apricots, dried, sulfured, stewed, with added sugar: 0.24 mg (2.18% DV)
  • Apricots, raw: 0.20 mg (1.82% DV)
  • Apricots, dried, sulfured, stewed, without added sugar: 0.14 mg (1.27% DV)
  • Apricots, canned, water pack, without skin, solids and liquids: 0.11 mg (1% DV)
  • Apricots, canned, light syrup pack, with skin, solids and liquids: 0.11 mg (1% DV)
  • Apricots, canned, heavy syrup pack, with skin, solids and liquids: 0.11 mg (1% DV)
  • Apricots, canned, water pack, with skin, solids and liquids: 0.11 mg (1% DV)
  • Apricots, frozen, sweetened: 0.10 mg (0.91% DV)
  • Apricot nectar, canned, with added ascorbic acid: 0.09 mg (0.82% DV)

Other nutrients found in apricots can be consumed more often with a diet high in the fruit. Zinc, which is essential for many bodily processes like cell growth, immunity, and fertility, is found in abundance in apricots. Other nutrients like vitamin A, potassium, and dietary fiber are also abundant in apricots.

Furthermore, consuming too many apricots increases the chance of zinc interfering with medication. Antibiotics, thiazide diuretics, and penicillamine are some of the medications that zinc may interact with. It's crucial to consult a healthcare provider before taking these drugs to figure out the best course of action.

3. Avocados: 0.68 mg (6.18% DV)

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Avocados are fruits that develops on trees. They can be used in savory and sweet dishes. The avocado is a nutrient-dense food that is a good source of good fats, vitamins, and minerals. Avocados are a native of South America and are grown in a number of countries, including the US, Mexico, Peru, Chile, and Brazil.

Although there are many different types of avocados, the Hass avocado is the most frequently grown commercial variety in the US. The Fuerte, Lamb Hass, Pinkerton, Gwen, and Reed avocados are additional popular varieties.

Raw avocados have a zinc content of 0.68 mg per 100 grams, or 6.18% of the adult daily recommended value. Following are the various avocado forms and their zinc contents:

  • Avocados, raw, California: 0.68 mg (6.18% DV)
  • Avocados, raw, all commercial varieties: 0.64 mg (5.82% DV)
  • Avocados, raw, Florida: 0.4 mg (3.64% DV) - Avocado dressing: 0.25 mg (2.27% DV)

Avocados are among the best fruits on the list when it comes to zinc rich fruits. They are incredibly nutrient-dense, containing 0.68 mg of zinc per 100 g. What are the negative effects of consuming too much zinc, though? Zinc is a necessary mineral that is involved in numerous bodily processes. Cell development, wound healing, and fertility all depend on it. But too much zinc can be dangerous. Diarrhea, vomiting, and nausea can all be brought on by high zinc levels. Extreme cases can result in kidney and liver damage. Before increasing intake, it's important to consult a doctor because zinc can interact with some medications.

Avocados are versatile fruits that can be consumed in a variety of ways. They can be used in place of mayo or other spreads, diced and added to salads or salsas, or eaten straight from the bag. Avocados last for two to three days at room temperature before beginning to lose their nutritional value. It is best to consume them as soon as possible after purchase for maximum freshness.

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4. Figs: 0.55 mg (5% DV)

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The mulberry family includes various fruits, including figs. Ficus Carica is the name of the species of fig. The Mediterranean area and Western Asia are the figs' original habitats. Since ancient times, people have grown them. Figs come in a variety of colors and flavors, including Black Mission, Kadota, Brown Turkey, Calimyrna, and Aleppo.

A 100 gram serving of raw figs contains 0.15 mg of zinc, which is 1.36% of the DV for adults. There are many different forms of figs, and the amount of zinc they contain varies. For example, dried uncooked figs contain 0.55 mg of zinc, which is 5% of the DV. In contrast, canned figs in light syrup only contain 0.11 mg of zinc, or 1% of the DV. The following is a list of different forms of figs and the amount of zinc they contain:

  • Figs, dried, uncooked: 0.55 mg (5% DV)
  • Figs, dried, stewed: 0.24 mg (2.18% DV)
  • Figs, raw: 0.15 mg (1.36% DV)
  • Figs, canned, water pack, solids and liquids: 0.12 mg (1.09% DV)
  • Figs, canned, light syrup pack, solids and liquids: 0.11 mg (1% DV)
  • Figs, canned, heavy syrup pack, solids and liquids: 0.11 mg (1% DV)

You may add zinc to your diet in a few different ways. Eating zinc rich fruits, like figs, is one method to get the mineral. Meat, poultry, shellfish, nuts, and legumes are other foods that are beneficial sources of zinc. It's crucial to keep in mind nevertheless that the body does not completely absorb the zinc from these foods. For exemple, only approximately 40% of the zinc found in meat is absorbed by the body. To achieve the same quantity of absorbed zinc, people must eat more foods high in zinc.

Figs are a rich source of zinc, but they also include other healthy elements. Figs, for instance, are a wonderful source of potassium and fiber. Both potassium and fiber are critical for heart and digestive function. Figs also contain trace levels of iron and vitamin C.

Consuming figs may have a few health advantages. One possible advantage is that figs may aid in preventing or treating vitamin shortages or medical disorders. For exemple, some study indicates that eating figs may aid in the treatment or prevention of iron deficient anemia. To confirm these potential advantages, additional studies are required in this area. Consuming figs might also aid with digestion, which is another potential advantage. This is because figs contain dietary fiber, which helps to add volume to stools and avoids constipation.

5. Blackberries: 0.53 mg (4.82% DV)

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Blackberries are a type of fruit in the Rosaceae family's Rubus genus. Blackberry species come in numerous varieties, but Rubus Fruticosus is the most often grown. Although they came originally from Europe, Asia, and Africa, blackberries are currently grown all over the world. The usual blackberry season lasts from June until August.

Blackberries come in a wide range of cultivars, including Apache, Chehalem, Olallie, Marion, and Evergreen. 100 grams of raw blackberries provide 0.53 milligrams of zinc, or 4.82% of the daily required amount. The following is a list of the several varieties of blackberries and their zinc content:

  • Blackberries, raw: 0.53 mg (4.82% DV)
  • Blackberry juice, 100%: 0.41 mg (3.73% DV)
  • Blackberry juice, canned: 0.41 mg (3.73% DV)
  • Blackberries, frozen, unsweetened: 0.25 mg (2.27% DV)
  • Blackberries, canned, heavy syrup, solids and liquids: 0.18 mg (1.64% DV)
  • Blackberries, wild, raw (Alaska Native): 0.15 mg (1.36% DV)

Blackberries are a rich source of the mineral zinc, but the type of berry and the manner of processing can affect how much zinc is present in these zinc rich fruits. For instance, blackberries will have more zinc when they are raw and fresh than when they are canned or frozen. The amount of zinc in blackberries might also vary depending on how long they are stored. Fresh blackberries kept properly can last up to two weeks, but frozen or canned blackberries can keep for months.

In terms of their nutritious content, several other foods outperform blackberries and are high in zinc. Oysters, meat, chicken, nuts, and legumes are a few examples. These foods are a fantastic choice for persons who want to enhance their intake of zinc because they have higher zinc contents than blackberries do.

6. Tangerines: 0.53 mg (4.82% DV)

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A tangerine is a type of citrus fruit that is closely related to the mandarin orange. Tangerines are deeper orange in color and smaller than oranges. The Clementine, which bears the name of its birthplace, the Oran region of Algeria, is the most popular kind of tangerine. The Satsuma Tangerine and the Honey (Murcott) Tangerine are two further common kinds.

Around the world, tangerines are grown in warm temperatures, including subtropical areas of Africa, Asia, Australia, and the Americas. Tangerines are grown in Florida, California, and Arizona in the United States. Tangerines have a high fiber content and a high vitamin C content.

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In comparison to fresh tangerines, which have a zinc content of 0.07 mg (0.64% of the DV), 100 grams of canned tangerines (juice pack, drained) have 0.53 mg, or 4.82% of the DV. Following are several tangerine forms and their corresponding zinc contents:

  • Tangerines, (mandarin oranges), canned, juice pack, drained: 0.53 mg (4.82% DV)
  • Tangerines, (mandarin oranges), canned, juice pack: 0.51 mg (4.64% DV)
  • Tangerines, (mandarin oranges), canned, light syrup pack: 0.24 mg (2.18% DV)
  • Tangerine juice, frozen concentrate, sweetened, undiluted: 0.09 mg (0.82% DV)
  • Tangerines, (mandarin oranges), raw: 0.07 mg (0.64% DV)

Additionally, tangerines are a wonderful source of fiber and antioxidants, both of which are crucial for intestinal health. Large quantities of tangerines may cause diarrhea and stomach cramps as side effects. This is due to a sugar found in tangerines called Sorbitol, which, when ingested in sufficient quantities, can have a laxative effect. Tangerines are rich in vitamin C as well, therefore those who are predisposed to kidney stones may experience kidney stones if they consume significant amounts.

Other minerals in tangerines may have an impact on the bioavailability or absorption of zinc. For instance, tannins in orange peel and flesh might bind to zinc and hinder its absorption. Tangerines nevertheless have a very high total zinc concentration when compared to many other fruits, though. These zinc rich fruits can also be added to dishes like oatmeal, yogurt, and salads or consumed raw, cooked, or juiced.

7. Dates: 0.46 mg (4.18% DV)

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Dates are the fruit of the date palm tree, which is primarily grown in the Middle East and North Africa but also grows in many tropical and subtropical climates. Since it has been domesticated for so long, date palms have been a mainstay of many cultures' meals in those areas.

Dates come in three primary varieties: Medjool, Deglet Noor, and Zahidi. The biggest and most delectable dates are Medjools, while Deglet Noor dates are smaller and have a milder flavor. Small and extremely sweet, zahidi dates are a delicious treat.

Dates are a good source of several vitamins and minerals, including zinc. Raw Medjool dates contain 0.44 mg of zinc per 100 g, which represents 4% of the recommended DV. Dates can be eaten fresh or dried. Fresh dates are usually available from late summer to early winter, while dried dates are available year-round. Dried dates are often used in baking and cooking.

Dates can be eaten in a variety of ways, including pitted, sliced, and uncooked. Dates that have had their pit (seed) removed are referred to as pitted. Dates are finely diced after being chopped. Dates that are raw have not been cooked or otherwise processed. The many types of dates and their nutritional makeup are listed below:

  • Dates, Medjool, pitted: 0.46 mg (4.18% DV)
  • Dates, Medjool, raw: 0.44 mg (3.82% DV)
  • Dates, Deglet Noor, raw: 0.29 mg (2.64% DV)
  • Dates, Deglet Noor, chopped: 0.29 mg (2.64% DV)
  • Dates, Deglet Noor, pitted: 0.28 mg (2.55% DV)

Zinc rich fruits like dates, are stuffed with minerals that help improve general health. Dates also include fiber, magnesium, potassium, and other crucial minerals in addition to zinc. All of these nutrients are crucial for maintaining the body's health. For instance, potassium and fiber both support digestive health, while magnesium and potassium are crucial for bone health.

Dates contain zinc, which is essential for wound healing. Both the growth of new cells and the healthful operation of the immune system depend on zinc. Additionally, zinc helps to maintain healthy skin and fight infection. When there is enough zinc, wounds heal more quickly.

The other minerals in these zinc rich fruits, could either improve or decrease zinc absorption. People with iron deficiency may need to take extra care to ensure they obtain adequate zinc because iron and zinc might compete for absorption. Zinc absorption may also be hampered by phytates, which are present in several plant-based meals. Dates' availability of nutrients may be improved by soaking or sprouting them before consumption.

In order to keep their nutritional value, dates should be kept in a cold, dry environment. When kept in the freezer or refrigerator, dates can be kept for longer. Dates can become hard and dry when frozen or refrigerated, though.


A vital mineral for human health is zinc. It benefits the body in a variety of ways, including cell development and immunity. Although pills are a good way to gain zinc, food sources are always the best. Zinc can be found in many meals, but it is particularly abundant in several fruits. For instance, tangerines, figs, and coconuts are all excellent sources of zinc. As a result, adding fruits high in zinc to your diet will help you ensure that you're obtaining the appropriate quantity of zinc.

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