Vegetables With Zinc

Article by Diet Bites

Vegetables Rich in Zinc Content

Oh my - here we are, standing in front of our vegetable garden and we have a wide selection of zinc-rich foods to choose from.

More often than not, our 'garden' is the produce section at the local market - or local Farmer Tom's vegetable stand, but no matter where the source is located, all offer some very good selections that we can input into our healthy daily diet.

Raw, Natural Vegetables With Zinc Milligrams

Great examples of natural foods that are rich in zinc content include cucumbers, carrots, corn of all varieties, sweet potatoes, white potatoes of all varieties, parsnips, greens - including mustard and turnip, lettuce of all varieties, both winter and summer squash, broccoli and all species of cabbage.

View the zinc content of natural raw vegetables in our data chart below.

The vegetables which contain the most zinc milligrams are summer squash. This includes the yellow straight-neck variety, zucchini and patty pan. There are numerous varieties of summer squash and they are very easy to grow.

I don't have a green thumb - and I can grow these babies like crazy. We have so many in the summer that we actually get tired of eating them. That's just one reason why we have so many squash-based recipes at Diet Bites.

Foods that are richest in zinc milligrams are: oysters, enriched cereals, baked beans, poultry, beef, crab, lamb, turkey and chicken giblets and necks, duck, ground beef, pearled barley, buckwheat flour and ricotta cheese.

Enriched State of Vegetables vs Natural State

When we're dealing with refined or commercially processed foods, we're also dealing with additives - including vitamins and minerals.

For the healthiest sources for your weight loss plan, natural and raw vegetables make the best choices over refined any day of the week.

We aren't a fan of vitamin supplements or over processed foods. While a multi-vitamin can assist in maintaining and/or obtaining a higher state of health for high-risk individuals, most Americans intake a significant amount of vitamins and minerals found naturally in the daily diet.

People Who May Benefit With Daily Supplements

High risk groups include: the young and elderly, pregnant and lactating moms, individuals with weakened immune systems or individuals who have an ongoing illness or disease, and dieters.

Dieting & a Multi-Vitamin Containing Zinc

If you are on a restricted diet plan, then yes - you might benefit from an over the counter multi-vitamin to ensure that you're consuming sufficient amounts. If your eating plan is deficient in nutrition, this can cause a slower rate of weight loss.

The Elderly & Vitamins

Health studies have shown that older individuals who take a multi-vitamin are more apt to avoid weight gain than their peers which do not take a multi-vitamin.

Zinc in Vegetables

MG = Milligrams

Food Selection: Based on 1 Raw Cup Unless Stated


Cucumber, with peel, raw, one large


Carrots, raw per cup of slices


Corn, sweet, yellow, canned, vacuum pack


Sweet potato, cooked, baked in skin, without salt - 1


White Potatoes, baked, flesh, without salt - 1 medium


Parsnips, cooked, boiled, drained, without salt


Turnip greens, cooked, boiled, drained, without salt


Mustard greens, cooked, boiled, drained, without salt


Lettuce, cos or romaine, raw


Squash, winter, all varieties, cooked, baked


Squash, summer, all varieties - such as straight neck and zucchini, cooked, boiled, drained


Cabbage, red, raw (green contains 0.13 mg's)


Broccoli, 1 spear



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