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

Best natural zinc sources:
– Yoghurt
– Red meat
– Chicken
– Turkey
– yolk
– Salmon
– Shrimp
– Oysters
– Roasted wheat embryo
– melon seeds (melon pulp)
– Pumpkin Seeds (Pumpkin Pulp)
– Sesame seeds
– Black chocolate and cocoa
– Peanuts
– Almond
– mushrooms
– Oats
– Spinach
– Peas
– Avocados
– Apricots
– the banana
– Mulberry
– dates

* Source:
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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.

Try green leafy vegetables, they are good, especially lettuce, spinach and some other dark green leaf vegetables.
Broccoli is also rich in zinc. And it’s really very tasty. Go for it.
I have a blog about lettuce, and if you like then visit my article which is about ” benefits of eating lettuce”
https://www.all-about-lettuce.online/2019/04/all-benefits-of-eating-lettuce.html

Nuts, Dairy, Whole Grain, Seeds are important food items with high quantity of Zinc.