what foods have zinc and iron?

what foods have zinc and iron?
Meat. Meat is an excellent source of zinc (4). ...
Shellfish. Shellfish are healthy, low-calorie sources of zinc. ...
Legumes. Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. ...
Seeds. ...
Nuts. ...
Dairy. ...
Eggs. ...
Whole Grains.
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Do bananas have iron or zinc?
are major staple foods in many developing countries of the world. Although bananas are rich in carbohydrate, fiber, protein, fat, and vitamins A, C, and B 6 they are largely deficient of iron (Fe), iodine, and zinc ( Zn ).
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How can I raise my iron levels fast?
Eat lean red meat: This is the best source of easily absorbed heme iron. ...
Eat chicken and fish: These are also good sources of heme iron. ...
Consume vitamin C-rich foods: Eat vitamin C-rich foods during meals to increase the absorption of non-heme iron.
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What foods are highest in iron?
Shellfish. Shellfish is tasty and nutritious. ...
Spinach. Share on Pinterest. ...
Liver and other organ meats. Share on Pinterest. ...
Legumes. Share on Pinterest. ...
Red meat. Share on Pinterest. ...
Pumpkin seeds. Share on Pinterest. ...
Quinoa. Share on Pinterest. ...
Turkey. Share on Pinterest.
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What foods are highest in zinc?
Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11]. Mar 26, 2021
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