Zinc can be found in fruit and is an important mineral that can support a healthy immune system. The great news is, we’re able to get zinc from many different foods, including a range of fruits.
The mineral zinc is a micronutrient that helps out our immune system by acting as a sort of ‘protector’ to help it function better.
Fruits that contain zinc, can be added into our daily diet in different ways.
Fruits Containing Zinc
Blueberries
Blueberries are high in fibre and they also contain vitamin C, vitamin B6 and B9, which is also known as folate. I add blueberries to my yoghurt or eat them as a snack on their own. They are packed with flavour and are known to be good for heart health.
Raspberries
Raspberries are also a good source of fibre. This little fruit is not only delicious, it contains vitamin C. They’re an easy fruit to eat on their own, add to yoghurt, or chuck frozen ones in a smoothie.
Peaches
Peaches not only contain zinc, but they can also help with digestion. They are high in fibre and vitamin C. I’m not a fan of the peach, but you might be!
Pomegranate
The pomegranate isn’t a fruit I’m keen on but I’ve included it based on the fact it contains a large amount of B9 (folate) which can synthesise and repair DNA. It also contains vitamin C.
Avocados
Avocados would have to be my most favourite fruit out of this group. It’s versatile, good with salads, on toast, and you can even make a chocolate mousse with it (kids will eat this and not even realise it’s made out of avocado). But the bottom line on the avocado, they contain lots of fibre, potassium, and are known for heart and brain health.
Apricots
For me personally, I prefer dried apricots and always have. I find they keep for longer, and are an easy snack that I can just grab and go.
Kiwifruit
Even though I’m technically a ‘Kiwi’ (New Zealander), I’ve never been a big fan of the kiwifruit, but I’m trying. In fact, my grandparents were Kiwifruit farmers in New Zealand, so in their honour, I’ll eat more kiwifruit.
I’m trying to eat kiwifruit based solely on the health benefits they bring. I want the B9 (folate) from them because it can help repair my DNA. They also contain a load of fibre, so my digestive system will hopefully be thanking me for it.
Blackberries
Blackberries would be my second favourite out of this group. They are high in vitamin C and just taste great. They can be very expensive so I only buy them in season and make sure they DO NOT get wasted and chucked out.
Buying Fruit Containing Zinc
For me personally, I try to buy certified organic produce whenever I can but I know this can be costly. Because of this, I look for specials on fruit and buy those. I always wash my fruit thoroughly even if it’s certified organic, and I always buy what’s in season.
Immune System Support
Supporting the immune system through better gut health doesn’t just stop at fruits containing zinc. If you want to learn more about how the gut influences our health, click the link HERE.
To find out more about how I look after my gut health and immune system when under stress, click HERE
Zinc and the Immune System
If you want to find out more about how zinc impacts the immune system, check out the video below. It does contain some advice about supplements, but if you want to go down that track, please seek medical advice first BEFORE starting ANY supplement.
Zinc from Seeds and Nuts
Resources to help improve our gut health & general well-being.
If you’re interested in planning new ways to incorporate zinc and other important vitamins and minerals into your daily diet, head to my store on Etsy for ideas by clicking the image below.
