This is a reader-supported website. By clicking on Amazon affiliate product links or other affiliate links, you help us keep producing independent objective analysis at no cost to you. Thanks for your support!
Food Rich in Vit C and Zinc
Vitamin C is essential for building your muscles, bones, and skin. On the other hand, zinc is key to the work of over 300 enzymes that help in essential body processes like digestion, metabolism, and wound healing.
Although both nutrients are crucial to your overall health, your body can’t produce them. So you’ll need foods that are rich in these nutrients. Below, we’ll introduce you to the best ones.
Which Food Is Richest in Zinc?
Oysters are the richest source of zinc. A 3-ounce serving of oysters contains over 74 mg of zinc. To put things into perspective, a 3-ounce serving of beef (another zinc-rich food) contains only about 9 mg of the mineral.
Apart from oysters, shellfish like shrimps, crabs, and mussels, are also excellent sources of zinc. If you’re not a fan of seafood, go for red meats like pork and lamb which are also rich in the mineral. In addition, legumes, nuts, dairy, and seeds can provide you with your daily zinc intake.
Which Food Is Richest in Vitamin C?
What comes to mind when you think of Vitamin C or ascorbic acid? I bet you just thought of an orange. Well, it’s not just a myth; oranges are an excellent source of this vitamin. A medium orange, for example, will give you about 70 mg of the vitamin.
In general, fruits are the richest source of Vitamin C. If you take cherries, guavas, kiwifruits, lemons, strawberries, grapefruits, pineapples, and papayas, you can bank on sizeable doses of the vitamin.
Vegetables are also great sources of ascorbic acid. For instance, a cup and a half of boiled broccoli give you over 50 mg of the vitamin — not a bad return considering that men need about 90 mg daily and women need about 75 mg daily.
Other Vitamin C-rich vegetables include cauliflower, cabbage, spinach, bell peppers, and green peas.
Alternatively, you can consider taking vitamin supplements. These supplements come in handy if you’re not able to meet your nutrition requirements for any reason. However, be sure to only go for the best vitamin C supplement.
Foods That Are Richest in Both Vitamin C and Zinc
As mentioned earlier, both vitamin C and zinc play a key role in improving your overall body health. Taking them together can boost your immune system even more. While oysters are richest in Zinc and citrus foods give a lot of Vitamin C, other foods are rich in both nutrients.
Broccoli is one of the standout foods. Although it gives nearly as much vitamin C as an orange, it’s also an excellent source of zinc. It’s, therefore, no surprise that this wonder plant helps lower blood sugar, reduce cancer cells, and keep joints healthy.
Spinach is another one worth mentioning. The leafy green vegetable is a great source of vitamin C but at the same time, it has some amount of zinc on offer. A cup of cooked spinach contains nearly 1.5 mg of zinc.
But it’s not only vegetables that are high in Vitamin C and Zinc. Take pumpkin seeds, for instance. They’re high in vitamin C and provide a respectable amount of zinc: 7.99 mg of zinc per 100 g of pumpkins. What’s more, some nuts like Cashew are a high source of zinc and a bit of vitamin C.
Are Fruits and Vegetables Richer in Vitamin C and Zinc Than Dairy or Meat?
In general, fruits and vegetables have more vitamin C and zinc than dairy or meat.
Vitamin C is found mostly in plant foods, namely fruits and vegetables. Also, while some animal foods contain some amounts of Vitamin C, most of them have none at all.
Even those with vitamin C, like raw eggs, fish roes, and raw liver, only provide it in small amounts. So if you’re taking diary and meat foods frequently, you might need to balance them with a Vitamin C supplement.
In contrast, although zinc is found in higher amounts in meats, several fruits and vegetables also have high amounts. Take guava as a case study. This water-rich fruit has over 200 mg of vitamin C per 100 grams. A the same time, the fruit has 0.23 milligram of zinc for every 100 grams.
Other fruits and vegetables like broccoli, kiwi, blackberries, peaches, and avocados also have high zinc content.
Vitamin C and zinc and key nutrients that are essential for the proper functioning of your body. Deficiency in vitamin C will cause Scurvy, while lack of zinc will result in side effects such as hair loss, loss of appetite, and wounds that won’t heal.
We recommend eating foods rich in vitamin C and zinc. Using supplements of these nutrients are a great way to ensure you are taking the right amounts. But, ultimately, be sure to contact your doctor or medical personnel for guidance.
The material on this website is intended for educational information purposes only. It should not substitute or delay medical advice, diagnosis, or treatment.