The Role of Zinc in Fruits with an Important Role

The Role of Zinc in Fruits with an Important Role

Zinc is one of the nutrients that play a significant role in the reproductive system of both women and men, thereby helping to improve fertility conditions.

When parents are planning a pregnancy program, it is important to fulfill the nutrients needed by the body, one of which is zinc. Zinc is a nutrient that plays a role in maintaining the menstrual cycle as well as fertility levels in women. Additionally, zinc also has an important role in men, namely in the process of producing fertility hormones and the quality of semen in men. Therefore, men and women who are undergoing a pregnancy program need to consume zinc in the recommended dosage. The recommended dose of zinc for women is 10 mg while for men it is 13 mg.

This zinc intake can be obtained from several types of food, such as whole grains, dark chocolate, eggs, potatoes, legumes, milk and its products, shrimp, and shellfish. Parents can also meet their zinc needs by taking supplements. However, this nutrient can also be obtained from several types of fruits. This is because some fruits are rich in zinc, which is important for the body.

Fruits Rich in Zinc

Here are some types of fruits that are high in zinc. In addition to their role in health, zinc also plays a role in fertility.

1. Avocado

Not only rich in folic acid and omega-3, avocados also contain high levels of zinc. According to Food Data Central, per 100 grams of avocado contains 0.6 mg of zinc. In addition, avocados are also rich in folic acid, unsaturated fats, and fiber, which play an important role in reproductive organs.

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2. Kiwi

One of the fruits high in zinc is kiwi. In addition to antioxidants, kiwi contains 0.14 mg of zinc per 100 grams. Kiwi is a good fruit for improving fertility conditions because its folic acid content can help increase sperm count and reduce the risk of birth defects.

3. Orange

Want to meet your body’s zinc needs? Oranges are one of the fruit sources that contain high levels of zinc. According to Food Composition Data, 100 grams of oranges contain 0.2 mg of zinc, which can help meet the zinc needs in adults.

4. Orange Melon

The zinc content in orange melon is relatively high, at 1.5 mg. Not only that, but orange melon is also rich in vitamin C, amounting to 75% in 177 grams. Vitamin C itself acts as an antioxidant that is good for preventing oxidative stress and helping to improve fertility.

5. Pomegranate

Pomegranate is one of the fruits recommended for consumption during a pregnancy program. The zinc content in pomegranate is quite high at 0.4 mg. Zinc itself is good for the reproductive system of both men and women. In addition, pomegranate contains folic acid, vitamin C, and vitamin K, which also play a role in helping to improve fertility conditions.

From the list of fruits above, do parents have a favorite? Even so, make sure to complete the nutritional needs from other foods for a balanced diet, okay! Want to increase the chances of success in your pregnancy program? Let’s check in at the nearest fertility clinic or at Bocah Indonesia!

This article has been medically reviewed by Dr. Chitra Fatimah.


  • Rabinovich, D., Samdi, Y. (2022). Zinc. NCBI Bookshelf. 
  • Li, J., et al. (2022). Zinc Intakes and Health Outcomes: An Umbrella Review. Front Nutr. 2022 Feb 8:9:798078. 
  • My Food Data. Top 10 Fruits Highest in Zinc. 
  • FoodData Central.
  • Data Komposisi Pangan Indonesia.

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