How good are dates for health

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See which foods are the best sources of this essential trace mineral. 12 Foods That Are Highest in Zinc to Support Immune Health. Zinc is a vital mineral that supports immunity, growth, wound healing, DNA production, and more.

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It's recommended to consume 8 milligrams (mg) for females and 11 mg for males daily, which you can get from foods naturally high in zinc or those that are zinc-fortified. 1. Oysters. HUIZENG HU / Getty Images. Zinc: 32 mg to 74 mg per 3-ounce serving. If you enjoy seafood, you're in luck. Many seafood products contain a substantial amount of zinc, and oysters are the richest in this mineral. These powerhouses can range from 32 mg to more than 74 mg of zinc per 3-ounce serving, depending on the preparation method. For example, breaded and fried oysters contain 74 mg, while raw oysters have about 32 mg. This means a small serving of oysters can provide three to seven times the recommended daily value (DV), or recommended daily amount, of zinc. 2. Shellfish. Khaichuin Sim / Getty Images. Zinc: 1.4 mg to 6 mg, depending on the type, per 3-ounce serving. Examples of shellfish include: Lobster : 3 ounces contains 6 mg of zinc (55% of the DV based on 11 mg, individual needs may vary) Crab : 3 ounces contains 3.2 mg of zinc (29% of the DV) Shrimp : 3 ounces contain 1.4 mg of zinc (13% of the DV) Research has found that seafood, including shellfish, may benefit brain, eye, and heart health. The Dietary Guidelines for Americans, 2020–2025, recommend that everyone 2 years and older eat at least two servings of cooked seafood per week, while noting that you should follow federal and local fish and seafood advisories about mercury levels and other potential contaminants. 3. Salmon. Foodstock / 500px / Getty Images. Zinc: 0.5 mg per 3-ounce serving. Though it doesn't provide as much zinc as other types of seafood, cooked salmon offers a modest amount, and 3 ounces provide 5% of the DV. You also get other beneficial nutrients like omega-3 fatty acids and vitamin B12. 4. Red Meat. Stefana Voicu / 500px / Getty Images. Zinc: 4 mg to 10 mg, depending on the meat and preparation, per serving. Examples of red meat include: Beef : Depending on the cut and how it is prepared, beef can range from 4 mg of zinc for 3 ounces of roasted bottom sirloin (35% of your DV) to about 10 mg (91% of your DV) for 3 ounces of lean, braised, boneless short ribs. Pork : One cup (diced) of roasted lean pork shoulder has 5 mg of zinc, which is more than 45% of your DV. Lamb : Three ounces of lean, braised lamb has almost 7 mg of zinc—almost 64% of your DV. Meat joins seafood as one of the top food sources of zinc. If you like red meat, you'll be glad to know it packs a powerful punch of zinc. The Dietary Guidelines for Americans recommend choosing lean and non-processed meats when possible for overall health. 5. Poultry. from_my_point_of_view / Getty Images. Zinc: 1.5 to 5.5 mg, depending on the meat and preparation, per serving. For example, 3 ounces of roasted turkey breast pack is 1.5 mg of zinc, or 14% of the DV, while one cup of any cooked, roasted turkey with skin on may contain up to 5.5 mg, which is 50% of your DV. One cup of dark meat chicken has about 4 mg of zinc, or 36% of the DV. A 3-ounce roasted chicken leg (with skin on) has almost 2 mg, or 18% of the DV. Poultry foods also vary in zinc content by type and preparation. For overall health, the Dietary Guidelines for Americans recommend choosing lean, unprocessed poultry when possible. 6. Legumes. bhofack2 / Getty Images. Zinc: 1.3 mg to 3.7 mg, depending on the type, per serving. Examples of legumes include: Lentils : One-half cup of boiled lentils contains 1.3 mg of zinc, or 12% of the DV. Baked beans : One cup of baked beans has 3.7 mg of zinc (34% of DV). Lima beans : A cup of cooked lima beans has 1.34 mg of zinc, or 12% of your DV. Legumes serve up healthy fiber and protein but also contain some zinc. These versatile foods are considered both a vegetable and a protein source. They are commonly recommended as part of a well-rounded diet. Related Stories. 10 Foods That Are Naturally High in Magnesium. 6 Essential Nutrients Your Body Needs to Stay Healthy. 7. Nuts. fcafotodigital / Getty Images. Zinc: 0.7 mg to 2.3 mg, depending on the type, per serving. Examples of nuts include: Peanuts : A 1-ounce serving has 0.7 mg of zinc, or 7% of your DV. Trail mix with chocolate chips and unsalted nuts and seeds : A one-half cup serving has 2.3 mg, or 21% of the DV. Unsalted roasted almonds : A half cup has the same amount of zinc as trail mix. Nuts are considered part of a healthy diet and also contain protein and healthy fats. 8. Seeds. Blanchi Costela / Getty Images. Zinc: 1.7 to 2.8 mg, depending on the type, per serving. Examples of seeds include: Pumpkin seeds : An ounce contains about 2.2 mg of zinc, or 20% of the DV. Sunflower seeds : A one-quarter serving contains about 1.7 mg of zinc, or 16% of the DV. Sesame seeds : An ounce has about 2.8 mg, or 25% of the DV. In the Dietary Guidelines for Americans , several of the recommended United States Department of Agriculture (USDA) Food Patterns include seeds, along with fruits, vegetables, legumes, whole grains, nuts, protein, and healthy fats. 9. Eggs. alvarez / Getty Images. Zinc: 0.5 mg per one large cooked, hard-boiled egg. Eggs can be a good source of zinc, with one large egg providing about 5% to 6% of the DV. Most of the zinc is found in the egg yolk. 10. Tofu. HUIZENG HU / Getty Images. Zinc: About 4 mg per cup. Tofu is a versatile, meat-free protein that is also a zinc powerhouse. It can provide up to 36% of your DV. 11. Dairy Products. tanjica perovic photography / Getty Images. Zinc: varies by product. Cheddar cheese : A 1.5-ounce serving packs 1.5 mg of zinc, or 14% of the DV. Swiss cheese : A half cup has 3 mg of zinc, or 28% of the DV. Plain Greek yogurt : A 6-ounce serving contains about 1 mg of zinc, or 9% of your DV. 1% milk : One cup contains 1 mg of zinc, or 9% of your DV. Almond milk : One cup has 1.5 mg of zinc, or almost 14% of your DV. Dairy products are great sources of zinc. The Dietary Guidelines for Americans recommend fat-free or low-fat milk, yogurts, and cheeses, and/or lactose-free versions of these products. 12. Fortified Cereals and Whole Grains. Arx0nt / Getty Images. Zinc: 1.4 mg to 3.75 mg depending on the type. Examples of fortified foods and whole grains include: Fortified cereals : One serving of a typical zinc-fortified breakfast cereal contains about 2.8 mg of zinc, or 25% of the DV. Some cereals contain more zinc than others. For example, Honey Bunches of Oats has 3.75 mg of zinc in a 1-cup serving, which is 34% of the DV. Others, like Cocoa Pebbles or Honeycomb, weigh in with less zinc: 1.5 mg per serving, which is still 14% of the DV. Oats : One cup contains 2.3 mg of zinc, or 21% of your DV. Cooked brown rice : One cup contains 1.4 mg of zinc, or 12% of the DV. Many breakfast cereals are fortified with zinc. In fact, cereals are a major source of zinc in United States (U.S.) diets. Whole grains can also be a good source of zinc. Prevention & Treatment Diet and Nutrition. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institutes of Health Office of Dietary Supplements. Zinc: fact sheet for consumers. National Institutes of Health Office of Dietary Supplements. Zinc: fact sheet for health professionals. U.S. Department of Agriculture. Zinc. Liu C, Ralston NVC. Seafood and health: what you need to know? Adv Food Nutr Res . 2021,97:275-318. doi:10.1016/bs.afnr.2021.04.001 Snetselaar LG, de Jesus JM, DeSilva DM, et al. Dietary Guidelines for Americans, 2020-2025: understanding the scientific process, guidelines, and key recommendations. Nutr Today . 2021,56(6):287-295. doi:10.1097/NT.0000000000000512 National Institutes of Health Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. Vitamin B12: fact sheet for health professionals. FoodData Central. Egg, whole, cooked, hard-boiled. Réhault-Godbert S, Guyot N, Nys Y. The golden egg: nutritional value, bioactivities, and emerging benefits for human health. Nutrients. 2019,11(3):684. doi:10.3390/nu11030684.

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