what food contains zinc and iron
Certain vegetables are also good sources of zinc. These include soybeans, lima beans and peas. A cup serving of soybeans contains about 9 mg while the same amount of peas and lima beans contain 2 mg of zinc each. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving.
Fortified breakfast cereal. Zinc: 3.8 mg in 3/4 cup (fortified with 25% of the daily value) Best ways to eat it: Look for a cereal brand that also has a good helping of vitamin D and iron. A USDA study shows that most women consume just 13 mg of iron a day, 5 mg short of the advised amount.
Zinc: 32 mg in 6 raw oysters (400% of your RDA!) Other body benefits: These slippery bivalves also offer a dose of protein and heart-healthy omega-3 fatty acids. They're also rich in iron, a mineral needed to transport oxygen throughout the body. Best ways to eat them: No matter how you have them, oysters are one of the best sources of zinc you can eat.