People in different periods need to supplement zinc in time, otherwise there will be some negative effects. For example, the lack of zinc will reduce the sperm quality of adult men, if children lack zinc, they will be anorexic and delay their normal growth and development, etc., and zinc deficiency will reduce their immunity for different groups of people, so it is necessary to ensure adequate zinc supplementation through diet.
What are the fruits with high zinc content?
In fact, most foods contain zinc, but the content is high or low. So what are the relative zinc contents in fruits?
Fresh jujube is the most common fruit with the highest zinc content, and the pulp of fresh jujube contains about 100 mg of zinc, which is rare in all kinds of vegetables and fruits and exceeds 1 mg per 100 g. There are also fruits such as lemon and kiwi fruit, which can be regarded as containing zinc, which is about half of that of fresh dates. As for bananas (0.18mg), apples (0.19mg), pears (0.46mg) and peaches (0.34mg), although they also contain zinc, the content is relative.
In fact, if you really want to increase the source of zinc in food, fruit is not the best choice, and animal ingredients, especially shellfish such as oysters, are the best choice. Of course, because "oyster" is the name of a large class of shellfish, there are many varieties under it. With different varieties and different growing environments, the difference in zinc content is quite large. According to the content found before, the highest one can reach 70 mg per 100 grams. However, even the most common shellfish, its zinc content is far more than several times that of any kind of fruit, so if it is necessary to improve the zinc content in the diet, it is more reliable to eat shellfish seafood and river fresh.
Finally, talk about this "zinc supplement" problem.
In fact, food resources are abundant now, and most people don't need to supplement zinc. It is enough to keep a reasonable daily diet, and they don't have to eat some zinc supplements on the market. Especially today's children are the "treasures" of all the people in the whole family. As long as they are not overindulged in diet, which leads to their serious partial eclipse and picky eaters, there is basically no need to supplement zinc.
After all, it is harmful to take too much of the best things. If you take too much zinc for a long time, it may cause poisoning, but it will have a negative impact on growth and development. For example, excessive zinc will inhibit the body's absorption of iron and copper, which may lead to iron deficiency anemia, and because zinc is difficult to be excreted, once there is this problem, the situation will become a bit troublesome. Therefore, as long as you try to maintain a reasonable diet with meat and vegetables, you should not eat zinc supplements on the market rashly. If it is difficult to determine whether it is zinc deficiency, you should go to a regular hospital to do a blood zinc test.
To sum up, the only fruit with considerable zinc content is fresh jujube. Other fruits may have good vitamins and other minerals, but the zinc content is not worth looking forward to.
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Zinc is one of the essential nutrients for human body. The immune system, endocrine system, metabolism and reproductive system of human body are all inseparable from zinc. Zinc deficiency in men easily leads to sperm quality decline and semen liquefaction; Children with zinc deficiency are prone to loss of appetite, anorexia and normal growth and development; Preventing zinc deficiency can easily aggravate morning sickness and even cause problems such as low birth weight of newborns; The biggest manifestation of zinc deficiency in normal adults is that their resistance will decrease. It can be seen that zinc is important to human body.
Most fruits contain zinc to some extent. I summarized the fruits with relatively high zinc content according to the China Food Composition Table.
Jujube: 1.5mg/ 100g
Ziziphus jujuba: 0.7mg/ 100g
Lemon: 0.7mg/ 100g
Kiwifruit: 0.6mg/ 100g
Avocado: 0.4mg/ 100g
Carambola: 0.4mg/ 100g
Papaya: 0.3mg/ 100g
The zinc content of banana, blueberry, cherry, litchi, grape, durian and loquat is about 0.2mg/ 100g.
The zinc content of peaches, apples, pears, strawberries, watermelons and pineapples is about 0. 1mg/ 100g.