1, spinach
Spinach is a vegetable rich in zinc. Every 100g of fresh spinach contains about 1.9 mg of zinc. Spinach can be washed, seasoned with olive oil, salt and black pepper, then roasted or fried, or eaten with salad. In addition, spinach can be mixed with nuts and dried fruits to make healthy snacks.
2. beans
Beans are also high-quality sources of zinc, including soybeans, black beans and red beans. Beans can be cooked and added to salads, and can also be made into foods such as soybean milk and tofu. In addition, beans can also be paired with meat or vegetables to make nutritious meals.
Step 3: nuts
Nuts such as walnuts, almonds and cashews also contain zinc. It can be eaten as a snack or added to salads or oats. In addition, nuts can be mixed with vegetables and fruits to make healthy fruit salad or vegetable salad.
4. Apple
Apple is a kind of fruit rich in zinc. Every100g of apple contains about 0.4 mg of zinc. It can be eaten raw, made into juice or jam, or eaten with other fruits. In addition, apples can be added to oats, yogurt and other foods to make a nutritious breakfast.
5, persimmon pepper
Persimmon pepper is a kind of vegetable rich in zinc. Every100g of persimmon pepper contains about 0.5 mg of zinc. It can be baked, fried or added to salads. In addition, persimmon pepper can be mixed with other vegetables and meat to make healthy meals.