1, spinach: we all know that spinach has a high iron content, but we do not know that spinach also contains a lot of zinc. There are also a variety of vitamins and minerals. Therefore, in daily life, eat more spinach has great benefits to the body.

2, kidney beans: kidney beans are a kind of bean vegetables, daily life we often eat. Kidney beans are rich in nutrients and have a very fresh flavor. Kidney beans contain a lot of zinc, a bowl of kidney beans contains 0.9 mg of zinc, can provide the body with 6% of the daily needs. Kidney beans also contain a lot of protein and fiber inside.

3, peanuts: peanuts not only have a very good blood effect, but also contains a lot of zinc. Consume an ounce of peanuts every day, you can supplement the body 7% zinc

4, white sesame seeds

We all understand that black sesame powder has many benefits for hair, can make our hair more and more dark and shiny, in fact, this is because the white sesame seeds with a lot of nutrients, which contains a lot of zinc, but also has the physical and mental health of polyunsaturated fats and monounsaturated fats. This is the kind of good body fat that your body needs to ensure that your heart is physically and mentally healthy. A quarter cup of white sesame seeds has 2.79mg of zinc, which is 25% of the daily recommended value for your body. Usually we can use white sesame seeds to put seasoning, put into the dish, both delicious and nutrients

5, broccoli

Convinced that many people understand that broccoli is very high in copper, in fact, broccoli zinc element in vegetables and fruits is also very high, and broccoli contains a variety of nutrients and minerals, it is a very physical and mental health of the vegetables and fruits. Making a basic fruit salad with broccoli is an easy way to add a good amount of zinc to your diet. One cup of boiled broccoli has 1.37mg of zinc, which is about 12% of the daily recommended value