What are the fruits and vegetables rich in zinc?

Zinc is an essential mineral required for the body’s metabolism. The vegetables and fruits that are high in zinc include pomegranate, avocado, spinach, soybean, peas, and potatoes. Squash seeds, sesame seeds, garlic, chickpeas, and dark chocolates are also known to contain zinc.

Foods high in Zinc include:
Legumes. Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc.
Radishes
Avocados
Spinach

Vegetarians and vegans have a difficult time reaching the DR amount of zinc, that is why it is incredibly important to supplement. Zinc is absorbed best from animal products, though it is still bioavailable in plant sources. Its absorption is inhibited in plant sources by phytate, a phosphate-containing compound found in grain products, as well as some beans such as soybeans. Mushrooms and spinach contain good amounts of zinc but you would have a better time getting it from nuts, seeds and legumes.