Bananas have 0.15 mg of zinc per 100g. A banana contributes to the daily zinc intake, as it has up to 0.23 mg of zinc. This dose is 2.1% of the recommended daily intake.
What’s the zinc content of a banana?
Banana has low amounts of zinc. It contains 0.15 mg of zinc per 100g.[1]
- a medium banana contains 0.18 mg of zinc, or 1.6% of the Daily Value
- a large banana contains about 0.23 mg of zinc, or 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.
Although banana has a low zinc content, it has a great nutritional value. In fact, it’s an excellent dietary source of fiber, potassium and magnesium, while it contains moderate amounts of vitamin C! Also, it contains traces of many other minerals.
Common foods high in zinc
Beef, pork, poultry, and other types of meat are the main sources of zinc in the standard Western diet.
Fish and other seafood are also excellent dietary sources of zinc. In fact, oysters are the richest food in zinc.
However, you can boost your daily intake of zinc by consuming beans, seeds, and nuts as well. They’re excellent plant-based sources of 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.[2]
But, zinc deficiency is pretty common worldwide. About 2 billion people are deficient in zinc.[3]
Hence, as many people fail to meet the recommended 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 any 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.[3,4]
