Zinc-rich fruits... boost immunity, skin, hair, and vision
NBC published a report on zinc-rich fruits like pomegranate and avocado to support immunity and skin
Translated by Qiyas from الراي — Original source
The website today.com, affiliated with the American NBC network, published a detailed report on fruits that contain a good amount of zinc, an essential mineral for immune function, wound healing, hair growth, and the senses of taste and smell, particularly for those following plant-based diets or who do not consume red meat or shellfish frequently.
Statistics indicate that 15 to 20 percent of the world’s population suffers from zinc deficiency. Amy Goodson, a registered dietitian with a doctorate in nutrition, explained that most people obtain zinc from animal sources: red meat (5–7 milligrams per 100 grams), oysters (50 to 100 milligrams per six pieces), and chicken (1 to 2 milligrams). However, the following fruits offer good alternatives for vegetarians or those who have difficulty digesting meat:
• Pomegranate: A medium-sized fruit contains about 0.8 milligrams of zinc, along with powerful antioxidants (anthocyanins) that protect skin cells. It is best consumed fresh or as juice without added sugar.
• Avocado: One fruit provides approximately 0.6 milligrams of zinc, along with monounsaturated healthy fats that enhance zinc absorption in the intestines by up to 30 percent compared to consuming it with low-fat foods.
• Blackberries: One cup (150 grams) provides 0.5 milligrams of zinc, as well as 7 grams of fiber and vitamin C (which also improves zinc absorption).
• Dates: About 80 grams of dried dates provide 0.4 milligrams of zinc, making them an excellent snack for athletes. Dates are also rich in potassium, magnesium, and copper.
• Guava: A medium-sized fruit (55 grams) contains 0.3 milligrams of zinc, but also a large amount of vitamin C (about 125 milligrams, more than double the daily requirement). Vitamin C significantly increases the absorption of non-heme (plant-based) zinc.
Goodson recommended consuming these fruits with a protein source (yogurt, nuts, seeds) or healthy fats (avocado, olive oil) to enhance absorption, and advised avoiding consuming them with calcium supplements, coffee, or tea, as calcium, caffeine, and tannins can inhibit zinc absorption by up to 50 percent.
The recommended daily intake of zinc is 11 milligrams for adult men, 8 milligrams for adult women, and 12 milligrams for pregnant and breastfeeding women. Fruits alone can meet about 15 percent of this requirement, so it is advisable to consume them alongside other sources such as legumes, nuts, and whole grains.
