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10 Zinc-Rich Fruits To Include In Your Diet For A Healthy Body And Better Immunity

10 Zinc-Rich Fruits To Include In Your Diet For A Healthy Body And Better Immunity

It’s a well known fact that we need to consume a bunch of vitamins and minerals to keep ourselves fit and zinc is one of the most important minerals that you need for a healthy body. The easiest way to consume it is by including zinc-rich fruits in your diet. Zinc plays an important role in boosting immunity and is also used in medicines to relieve cold and other ailments. So without further ado, here’s a list of zinc-rich fruits that should be a part of your morning smoothie bowl.

10 Delicious Zinc-Rich Fruits In India

There are a number of Zinc-rich fruits in India that you must try in order to maintain a healthy amount of zinc in your body. Let’s take a look:


1) Blackberries

Pexels: Blackberries – Zinc rich fruit

Blackberries are an excellent source of zinc and are easily available in India. A 1-cup serving of blackberries will give you almost 1 milligram of zinc. Blackberries are also full of antioxidants, vitamins and other minerals your body needs to stay healthy and are also considered to be a wonderful anti-ageing fruit

2) Watermelon Seeds

Pexels: Fruit rich in zinc – zinc containing fruits

Watermelon is one of the juiciest and yummiest treats in the summer season, but many people miss out on a crucial part of this fruit. Watermelon seeds are a good source of zinc and also contain a fair amount of other nutrients like potassium and copper. You can take half a teaspoon of watermelon seeds 2-3 times a week. They act as immunity boosters and are also great for maintaining heart health.


3) Avocados

Pexels: Avocados – zinc rich fruits

The popular single-seeded berry fruit is an excellent source of zinc. Believe it or not, a cup of cubed avocado offers almost one milligram of zinc. It is a great source of potassium and a healthy source of fats. It is considered to be one of the best fruits to boost immunity.

Zinc Containing Vegetables


4) Pomegranate

Pexels: Pomegranate – Zinc rich fruit

Don’t you just love this juicy fruit? 100-gram pomegranate contains 0.35 milligrams of zinc and it is a great source of fibre as well. Ideally, it is better to have the fruit in its natural state instead of juicing it. However, make sure you don’t miss out on the wonders of this fruit.

5) Raspberries

Pexels: Raspberries – fruit rich in zinc

Raspberries are a wonderful and delicious source of zinc! Apart from providing a healthy amount of zinc in the diet, they also provide potassium and are proven to lower blood pressure. Another micro-nutrient that is found in raspberries is omega-3 fatty acids which can help prevent stroke and heart diseases. This fruit is also rich in manganese, and it is a known fact that manganese is necessary for healthy bones and skin and helps regulate blood sugar.


Foods Rich In Potassium

6) Bananas 

Pexels: Bananas – zinc containing fruits

Bananas have a decent amount of zinc present in them. According to studies a 7-inch banana contains about 0.18 milligrams of zinc, while a 9-inch banana contains a slightly higher amount of the mineral, that is 0.23 milligrams. This fruit contains fibre, potassium, folate, and antioxidants which are wonderful for a healthy diet.


7) Apricot

Pexels: Apricot – zinc rich fruits in india

This fruit belongs to the Rosaceae family of drupes and has a unique sweet and tart flavour. It is full of vitamin A, vitamin C and potassium. More than that it is a great source of zinc and helps to improve your immunity.

8) Strawberries

Pexels:Strawberries – high zinc fruits

Just like raspberries, strawberries are also an excellent sources of zinc. They come under high zinc-rich fruits and have many other health benefits as well. Adding strawberries to your diet will protect your heart, increase HDL (good) cholesterol and lower your blood pressure. They also have high levels of antioxidants known as polyphenols.


9) Kiwi

Pexels: Kiwi – zinc rich fruits

Kiwis have amazing health benefits and that’s the reason many people prefer to include Kiwis in their everyday routine. They are not only packed with zinc but they are also full of vitamin c and dietary fibre. This tart fruit can support heart health, digestive health, and boost your immunity.

10) Dates

Pexels: Dates – zinc containing fruit

Dates are globally considered to be a delicious after-meal treat but not many people are aware of its amazing health benefits. Dates are full of zinc and a great source of magnesium. It is also one of the best sources of iron.


More Healthy Foods

Protein Rich Foods: Including protein-rich foods in your diet is extremely important and essential for the body’s health and well being. Protein-rich food helps keep your tummy full for a longer duration and doesn’t convert all of it into fat; unlike a carb-rich diet.

Fibre Rich Foods: You’ve probably heard the saying ‘Eat more fibre’ a dozen times in the past, but do you know why fibre is good for you? It’s crucial for keeping your gut healthy and can also reduce the risk of chronic health conditions. 


Don’t forget about the benefits of zinc-rich fruits and include them in your diet!

Feature Image Credit: Pexels

24 Mar 2022
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