Zinc is an essential mineral for the health of the body, as it plays a vital role in many of its functions. More than 300 enzymes depend on the presence of zinc to perform their tasks properly. Zinc can be obtained from multiple sources, whether from foods rich in it or through medicines and nutritional supplements that contain this mineral. Therefore, we will review in the following lines through the                Dalili Medical website the best types of vegetables and fruits that contain zinc.

What is the recommended daily amount of zinc?

 

The body's daily needs for zinc vary between individuals, and are as follows:

- Infants from 0 to 6 months: 2 mg.

- Infants from 7 to 12 months: 3 mg.

- Children from 1 to 3 years: 3 mg.

- Children from 4 to 8 years: 5 mg.

- Children from 9 to 13 years: 8 mg.

- Male adolescents (14-18 years): 11 mg.

- Female adolescents (14-18 years): 9 mg.

- Adult men: 11 mg.

- Adult women: 8 mg.

- Pregnant women: 12 mg if under 18 years old, and 11 mg if over 18 years old.

- Breastfeeding women: 13 mg if under 18 years old, and 12 mg if over 18 years old.

**Benefits of zinc for the body**

 

Zinc is one of the essential elements that the body needs to perform many vital functions, as:

- Strengthens and enhances the immune system.

- Contributes to the treatment of diarrhea, especially in children.

- Plays a role in protecting against some chronic diseases such as high blood pressure and diabetes.

- Helps in wound healing.

- It is an important element in bone formation, and works to prevent osteoporosis.

- Enhances cognitive functions and strengthens memory.

**Benefits of zinc for men**Zinc is essential for sexual health in men, as it acts as an antioxidant and helps in the production of testosterone, which is responsible for many vital functions. Zinc deficiency can lead to delayed sexual development, fertility problems, and sexual health.

**Benefits of zinc for women** Zinc contributes to improving fertility in women by regulating hormone functions, cell division, and the ovulation process.

**Benefits of zinc for hair** Zinc plays an important role in the growth and repair of hair follicles, and helps maintain the proper functioning of the sebaceous glands surrounding the follicles. Some studies have shown that taking supplements containing zinc can reduce hair loss.

**Symptoms of excess zinc**

Taking zinc in amounts exceeding 200 milligrams per day can cause the following symptoms:

- Stomach pain.

- Nausea, vomiting, or diarrhea.

- Feeling lethargic, dizzy, headache, and anemia.

However, if zinc is taken for long periods in amounts ranging from 50 to 150 milligrams per day, the following may occur:

- Disturbance in the metabolism of copper, which leads to a decrease in the level of copper in the body and a negative effect on iron functions, which may cause small red blood cells and anemia.

- Negative effect on the immune system.

- Negative effects on heart function.

- Disturbance in pancreatic enzymes such as amylase and lipase.

Where can zinc be found in fruits and vegetables?

Many fruits contain significant amounts of zinc, the most prominent of which are:

**Avocado**Avocado is considered one of the fruits rich in zinc, as every 100 grams of it contains 0.64 milligrams of zinc.

Eating avocado is associated with many health benefits, including:

- Promoting heart health.

- Strong eyesight.

- Preventing osteoporosis.

- Reducing the risk of cancer.

- Supporting digestive health.

- Protection against chronic diseases.

- Acting as an antimicrobial.

- Helping to get rid of toxins in the body.

. **Blackberries**Blackberries are considered one of the beneficial fruits that contain zinc, as every 100 grams of blackberries contains 0.53 milligrams of zinc.

Some of the most prominent benefits of eating blackberries:

- It helps reduce harmful cholesterol levels.

- It helps prevent some types of cancer.

- It reduces gum inflammation problems.

- It promotes bone health.

- It supports brain health.

**. Pomegranate **If you are looking for sources of zinc in fruits, pomegranate is an excellent choice.

Pomegranate is a fruit rich in nutrients, as every 100 grams of it contains 0.35 milligrams of zinc.

Eating pomegranate is associated with many health benefits, including:

- It reduces the risk of some types of cancer.

- It helps prevent Alzheimer's disease.

- It relieves intestinal inflammation and improves digestion, especially for people suffering from colitis.

- It has anti-inflammatory and antiviral properties.

- It helps reduce the risk of heart disease.

- It helps lower high blood pressure levels.

- It benefits diabetics by regulating blood sugar levels.

- It enhances memory power.

**. Kiwi**Every 100 grams of kiwi contains 0.14 milligrams of zinc? In addition, kiwi has many diverse health benefits, the most prominent of which are:

- Promoting skin health.

- Supporting heart health and regulating blood pressure levels.

- Contributing to reducing the risk of kidney stones.

- Helping reduce the risk of cancer.

- Supporting the treatment of constipation.

- Promoting bone health.

**Guava**Guava is considered one of the fruits rich in important nutritional values, as every 100 grams of it contains 0.23 milligrams of zinc. Among the most prominent benefits of guava:

- Contributes to the treatment of cancer.

- Helps lower high blood pressure.

- Supports the treatment of influenza.

- Helps in treating diarrhea.

- Alleviates the symptoms of type 2 diabetes.

**Cantaloupe**Cantaloupe is considered one of the fruits that contain good amounts of zinc, as every 100 grams of it contains 0.18 milligrams of this mineral. Eating cantaloupe is associated with many health benefits, including:

- Reduces the risk of dehydration.

- Contributes to reducing the risk of cancer.

- Helps lower blood pressureFor high.

**Legumes** Legumes such as chickpeas, lentils and black beans contain zinc, in addition to their other health benefits. A quarter cup of chickpeas contains 7% of the recommended daily value for zinc, while lentils contain 4% and black beans contain 3%. Legumes are also rich sources of protein, vitamins, minerals and dietary fiber.

**- Cabbage** Cabbage contains 0.059 milligrams of zinc, a large amount that enhances its nutritional value.

A study was conducted to explore the effect of cabbage on harmful cholesterol levels in the body, and the results showed that consuming drinks containing broccoli and cabbage daily for three months contributes to lowering harmful cholesterol levels in the blood of individuals suffering from high cholesterol.

**Mushrooms** Mushrooms are considered a vegetable rich in nutritional value, and are also known as mushrooms.

Mushrooms contain a variety of nutrients essential for the health of the body, including the mineral zinc.

Mushrooms have many health benefits, the most prominent of which are:

- It is a good source of protein, making it an ideal choice for vegetarians, as they can dispense with meat and replace it with it.

- It helps protect the body from harmful rays of the sun thanks to its selenium and vitamin C content.

- It contains a high percentage of iron, so it is recommended to eat it for patients with anemia.

- It helps in weight management, as it contains low calories and enhances the rate of fat burning.

- It helps in regulating high blood pressure and increases the level of good cholesterol in the body.

**- Spinach**Spinach is considered a vegetable rich in nutritional value, as it contains abundant amounts of zinc and many other vitamins and nutrients. Therefore, it has multiple and important health benefits, including:

**Protection against cancer** Spinach contains a group of antioxidants such as flavonoids and chlorophyll, which show strong effectiveness in fighting cancer, especially colon cancer and skin cancer, by combating cancer cells and preventing their growth.

**Immune System Boost** Spinach helps boost the immune system and increase its ability to fight infections and inflammation. It contains a group of vitamins that act as antioxidants, such as vitamins A, C, K, and E, which help eliminate free radicals.

**Blood Pressure Control** Spinach plays an important role in regulating blood pressure, thanks to its high potassium content, which helps balance sodium levels in the blood, which helps maintain blood pressure within normal levels. In addition, spinach contains effective proteins that help protect blood vessels from damage.

**Pea Seeds** Peas are a vegetable rich in many nutrients, vitamins, and minerals, especially zinc. One hundred grams of peas contain 11% of the body's recommended daily value of zinc.

**Pumpkin seeds**

**Green beets**

**Garlic clove**

**Sweet corn**

**Asparagus**

**Symptoms of zinc deficiency**

Zinc deficiency leads to the body's inability to produce new, healthy cells, which may cause the following symptoms:

- Unexplained weight loss.

- Delayed wound healing.

- Difficulty paying attention or concentrating.

- Weakened sense of smell or taste.

- Diarrhea.

- Loss of appetite.

- The appearance of some ulcers on the skin.