what kind of food has zinc in it
Some vegetables are good sources of zinc. Legumes, such as soybeans, peas and lima beans, are especially rich in zinc, with about 9 milligrams in 1 cup of soybeans and 2 milligrams in a 1 cup-serving of either peas or lima beans.
Other vegetables that provide zinc include green beans, with about 1 milligram per cup, and asparagus or Brussels sprouts, with 0.5 milligram in 1 cup. Corn also provides some zinc, with about 0.7 milligram per cup, as do potatoes and pumpkin, with 0.6 milligrams in a 1-cup serving.
Most fruits provide a small amount of zinc, but several are especially rich in the mineral. Pomegranates are among the richest, with about 1 milligram of zinc in one fresh pomegranate. Avocados are also relatively high in zinc, with about 1.3 milligrams in one medium fruit. Some berries are also good sources of zinc.