Because both animal and plant foods contain zinc, but the zinc content in food is very different, and the absorption and utilization rate are also different. Generally speaking, shellfish, red meat and animal offal are excellent sources of zinc. Dried fruits, cereal germ and wheat bran are also rich in zinc. Generally, the zinc content of plant foods is low, such as cheese, shrimp, oats, peanut butter, peanuts and corn.
No. 1, fresh jujube, the zinc content is 1.52 mg/100 g;
No.2, kiwi fruit, zinc content is 0.57 mg/100 g;
No.3, pear, zinc content is 0.46 mg/100 g;
No.4, dried jujube, with zinc content of 0.45 mg/100 g;
No.5, grapefruit, zinc content is 0.40 mg/100 g;
No.6, peach, zinc content is 0.34 mg/100 g;
No.7, papaya, the zinc content is 0.25mg/100g;
No.8, cherry, zinc content is 0.23 mg/100 g; No.9, apple and pomegranate are juxtaposed, and the zinc content is 0. 19 mg/100 g;
No. 10, grape, zinc content is 0. 18 mg/100 g ...
If the content is too small, I won't list it. I believe the top ten rankings can already help you.
If you want to supplement zinc by eating fruit, it will be more difficult, because fruit is not a food source of zinc at all. Although zinc is a mineral with a wide source, it is not difficult to take zinc supplements, but the problem is that the zinc content of different foods is very different. It mainly comes from animal foods, such as shellfish seafood, red meat and animal viscera, which are very rich in zinc. For example, the zinc content of red shellfish is 1 1.6 mg/100 g, and that of oysters is 9.33 mg/100 g. The zinc content of pig liver is 5.8 mg/100 g, that of lean beef is 4 mg/100 g, and that of lean pork is 2.99 mg/100 g ... These figures are not the same as those of the above fruits at all, so you can kill the fruits by taking out one casually.
In addition, the content of zinc is closely related to the food processing. For example, if wheat is ground into fine powder, 80% of zinc will be lost, and if fresh soybeans are canned, zinc will be lost about 50%.
Seeing this, I believe you will understand which foods to choose and how to eat better if you want to supplement zinc.