Introduction

Zinc is an essential mineral that plays a vital role in the functioning of the immune system, wound healing, and cell division. It is also involved in the production of DNA and protein synthesis. Zinc is found in many foods, including vegetables, and is especially important for vegetarians and vegans who may have difficulty getting enough zinc in their diets. In this article, we will discuss the top 10 vegetables high in zinc.

1.    Spinach

Spinach is a leafy green vegetable that is high in zinc. One cup of cooked spinach contains approximately 1.4 mg of zinc, which is around 10% of the recommended daily intake for adults. Spinach is also a good source of iron, vitamin A, and vitamin K.

2.    Kale

Kale is another leafy green vegetable that is high in zinc. One cup of cooked kale contains approximately 0.5 mg of zinc. Kale is also an excellent source of vitamin C, vitamin K, and vitamin A.

3.    Mushrooms

Mushrooms are a great source of zinc for vegetarians and vegans. One cup of cooked mushrooms contains approximately 1.1 mg of zinc, which is around 8% of the recommended daily intake for adults. Mushrooms are also an excellent source of vitamin D, which is essential for bone health.

4.    Asparagus

Asparagus is a delicious and nutritious vegetable that is high in zinc. One cup of cooked asparagus contains approximately 1.0 mg of zinc. Asparagus is also a good source of fiber, folate, and vitamin K.

5.    Broccoli

Broccoli is a cruciferous vegetable that is high in many nutrients, including zinc. One cup of cooked broccoli contains approximately 0.6 mg of zinc. Broccoli is also an excellent source of vitamin C, vitamin K, and folate.

6.    Brussels Sprouts

Brussels sprouts are another cruciferous vegetable that is high in zinc. One cup of cooked Brussels sprouts contains approximately 0.6 mg of zinc. Brussels sprouts are also a good source of fiber, vitamin C, and vitamin K.

7.    Peas

Peas are a versatile vegetable that can be used in many dishes. One cup of cooked peas contains approximately 1.0 mg of zinc. Peas are also a good source of fiber, vitamin C, and vitamin K.

8.    Sweet Potato

Sweet potatoes are a nutritious vegetable that is high in zinc. One medium-sized sweet potato contains approximately 0.3 mg of zinc. Sweet potatoes are also an excellent source of vitamin A, vitamin C, and potassium.

9.    Beet Greens

Beet greens are a great source of zinc and other important nutrients. One cup of cooked beet greens contains approximately 0.5 mg of zinc. Beet greens are also an excellent source of vitamin A, vitamin K, and potassium.

10. Avocado

Avocado is a unique vegetable that is high in zinc. One medium-sized avocado contains approximately 0.6 mg of zinc. Avocado is also a good source of healthy fats, fiber, and potassium.

Conclusion

Zinc is an essential mineral that plays a vital role in many aspects of our health. Vegetables are an excellent source of zinc and should be included in a well-balanced diet. The top 10 vegetables high in zinc include spinach, kale, mushrooms, asparagus, broccoli, Brussels sprouts, peas, sweet potato, beet greens, and avocado. Adding these vegetables to your diet can help ensure that you are getting enough zinc to support your immune system, wound healing, and overall health.