Zinc is involved with wound healing, taste perception and metabolism, helping to break down carbs.<\/p>\n
Men need 11 milligrams of zinc every day, while women need 8 milligrams, according to the National Institutes of Health<\/a>.<\/p>\n Foods high in zinc<\/a> include oysters, meat, fish, poultry, seafood and fortified breakfast cereals.<\/p>\n Beans, nuts, whole grains, eggs, and dairy products also provide some zinc \u2014 but at the same time, beans and grains contain a naturally occurring compound that reduces how much of the nutrient the body absorbs.<\/p>\n People who eat vegetarian or vegan diets may have trouble getting enough zinc, the NIH notes. So can pregnant and breastfeeding women who need more of the nutrient.<\/p>\n Fruits contain zinc in small amounts, less than 1 milligram per serving, but they can be a tasty complement to other sources, says Young, author of \u201cFinally Full, Finally Slim<\/a>.\u201d<\/p>\n \u201cPeople think zinc is really just going to be found in meat and seafood, but if you have a yogurt with some nuts and raspberries, you will get some zinc as well,\u201d she notes.<\/p>\n \u201cWhen you pair fruit with something that is noted to be higher in zinc, then you could round out a meal or a snack and get more zinc than you think.\u201d<\/p>\n Here are the fruits that contain the most zinc:<\/p>\n Blackberries1 cup of blackberries, 0.7 milligrams of zinc<\/p>\n Low in calories and carbs, but high in fiber and nutrients, blackberries signal powerful health benefits with their dark color. That rich pigment comes from anthocyanins, bioactive compounds in plants that act as antioxidants.<\/p>\n Blackberries make the list of the best anti-inflammatory fruits<\/a> and fruits with the most protein<\/a>.<\/p>\n Cantaloupe1 cup of cantaloupe, 0.7 milligrams of zinc<\/p>\n This breakfast favorite is high in beta carotene, an orange pigment that\u2019s also an antioxidant, so it makes the list of fruits with the most vitamin A<\/a>.<\/p>\n Cantaloupe also contains lutein and zeaxanthin, nutrients that support healthy vision.<\/p>\n Pomegranate1 cup of pomegranate arils, 0.6 milligrams of zinc<\/p>\n The arils, or gem-like seeds inside a pomegranate, provide dietary fiber, fatty acids and essential vitamins and minerals.<\/p>\n Dietitians recommend using them like berries to top Greek yogurt, cottage cheese or salads.<\/p>\n Raspberries1 cup of raspberries, 0.5 milligrams of zinc<\/p>\n Raspberries are perfect on their own, with oatmeal or as a snack to meet your daily fiber needs \u2014 they\u2019re the highest whole-food source of fiber<\/a>, dietitians say. One meal in particular is the best time of the day to eat fiber<\/a>.<\/p>\n They also provide antioxidants, vitamin C, vitamin K, potassium, manganese and iron.<\/p>\n Guava1 cup of guava, 0.4 milligrams of zinc<\/p>\n This tropical fruit delivers magnesium<\/a>, another nutrient needed for immune health. Prized for its sweet-tart flavor, it\u2019s perfect for smoothies and can be made into a jam.<\/p>\n Guava is among fruits with more vitamin C than an orange<\/a>, another way it supports the immune system.<\/p>\n Apricot1 cup of apricots, 0.3 milligrams of zinc<\/p>\n Besides zinc, apricots provide other nutrients rarely found in fruits \u2014 calcium<\/a> and iron<\/a>.<\/p>\n Their orange color signals lots of beta-carotene, plus a variety of antioxidants including vitamin C and vitamin E.<\/p>\n Avocado1\/3 avocado, 0.3 milligrams of zinc<\/p>\n Creamy and filled with healthy fat, research links avocados<\/a> with heart health, weight management and healthy skin.<\/p>\n A serving of avocado contains 6 grams of unsaturated fat, which has been linked to lowering the risk of heart disease, notes registered dietitian Natalie Rizzo, nutrition editor for TODAY.<\/p>\n Kiwi1 cup of kiwi, 0.2 milligrams of zinc<\/p>\n This bright green fruit is naturally low in sugar<\/a>, but high in tangy flavor and fiber.<\/p>\n If you don\u2019t mind eating the fuzzy peel, consuming the whole kiwi with the skin on<\/a> can almost double your fiber intake, and deliver more vitamins and antioxidants.<\/p>\n Dried Figs1\/4 cup of dried figs, 0.2 milligrams of zinc<\/p>\n Naturally sweet, figs contain sugar that provides energy for exercise and daily activities in a healthy way \u2014 accompanied by vitamins, minerals, antioxidants and plant compounds.<\/p>\n![\"Kiwi](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/04\/kiwi-mc-240925-45b526.jpg\")
Kiwi is among fruits that provide a bit of zinc.Westend61 \/ Getty Images<\/p>\n