Bananas contain moderate amounts of zinc. A banana provides up to 0.23 mg of zinc, or 2.1% of the recommended daily intake.
What’s the zinc content of a banana?
Banana has low amounts of zinc:
- banana contains 0.15 mg of zinc per 100g.
- a medium banana contains 0.18 mg of zinc, or 1.6% of the Daily Value (DV)
- a large banana contains about 0.23 mg of zinc. It provides 2.1% of the DV.
Moreover, dehydrated banana chips and green banana powder contain about 0.61 mg of zinc per 100g, or 5.5% of the DV. You should consume banana chips in moderation, though. They’re particularly high in sugars.
Furthermore, banana has a great dietary value. In fact, it’s an excellent dietary source of fiber, potassium and magnesium, while it contains modest amounts of vitamin C! Also, it contains traces of many other minerals.
Common foods rich in zinc
Beef, pork, poultry, and other types of meat are the main sources of zinc in a standard Western diet. But, oysters are the richest food in zinc. Fish and other seafood are also excellent dietary sources of zinc.
You can boost your daily intake of zinc by consuming beans, seeds, and nuts as well. They’re excellent plant-based foods high in zinc.
How much zinc do we need a day?
The recommended daily intake of zinc is 11 mg for men and 8 mg for women.
But, zinc deficiency is pretty common worldwide. About 2 billion people are deficient in zinc.
Hence, as many people fail to meet the required daily intake, taking zinc supplements could be beneficial. You’ll find a wide variety of zinc supplements on iHerb.
Certainly, you shouldn’t exceed the maximum safe dose of zinc.
Always consult your healthcare provider before taking a dietary supplement.
Health benefits of zinc
Zinc is vital for good health. It is required for the activity of over 100 enzymes! Actually, it’s the second most abundant trace mineral in the human body after iron.
For instance, zinc plays a key role in metabolism, protein synthesis, sense of taste and smell, immune system, blood sugar levels, and wound healing. Also, it protects the skin and eyes.
Moreover, zinc is crucial for autophagy. Autophagy is a process by which cells degrade and get rid of their damaged components. Autophagy seems to prolong lifespan, fight bacteria and viruses, protect against Parkinson’s disease and certain forms of dementia. Most noteworthy, autophagy, along with fasting, are promising for the treatment of certain cancers.[3,4]