The 9 Best Foods That Are High in Zinc

Zinc is one of those minerals that's really essential for good health. In fact zinc is required for the functions of over 300 enzymes and involved in many important processes in our body. [1]

Everything from immune function to wound healing, as well as hormone production and protein synthesis are highly dependent on healthy zinc levels. Moreover zinc is also known to improve testosterone production in men and lessen PMS symptoms in women as well as boost the health of prenatal babies. 

On other hand a deficiency in zinc can lead to diarrhoea, impotency, stunted growth, loss of appetite, hair loss, eye and skin lesions, and impaired immunity.  Since your body can’t store zinc, it’s important to make sure you’re eating enough to get the amount your body needs daily. [2]

Unfortunately many of don't get enough zinc. Zinc deficiency is mostly seen in young children, teenagers, the elderly and women who are pregnant or breastfeeding. [3]

To make sure you’re getting enough of the nutrient in your diet, be sure to incorporate some of these foods high in zinc.

Here are 9 of the best foods that are high zinc.

1. Nuts

Nuts including cashews, almonds, peanuts, walnuts and pine nuts are naturally packed with zinc. Cashews, in particular, are rich in this mineral with 28 grams serving providing 15% DV of zinc.  [4]

Nuts are also rich in several other nutrients like potassium, magnesium, and iron. Moreover they may also help fight several chronic disease like heart disease, cancer and diabetes. [5] [6] [7]

Additionally several studies have also found that people who eat nuts tend to live longer than those who don’t. [8] [9] [10] [11]

2. Legumes

Legumes are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. In  fact, 100 grams of cooked lentils contain around 12% of the DV of zinc. [12]

Additionally they are also rich in protein and fiber making them an excellent source of protein and fiber for people following vegan or vegetarian diets.  Moreover heating, sprouting, soaking or fermenting  plant-based zinc - like legumes may boost this mineral’s bioavailability. [13]

However phytates (a type of antinutrients that inhibit the absorption of minerals) may interupte the absorption of this mineral, in your body. [14]

3. Seeds

Just like nuts seeds are also packed with zinc and many other vital nutrients. In fact just one ounce of pumpkin seeds gets you almost 40 percent of your daily value of zinc. [15]

Seeds are also loaded with magnesium to enhance sleep quality and antioxidants to fight free radicals—further supporting immunity.  Moreover hemp seeds are also high in the amino acid arginine, which research suggests can help reduce your risk of heart disease. [16]

Additionally several studies have also found that seeds are also linked to some health benefits, including  reduced cholesterol  and blood pressure. [17] [18]

4. Whole Grains

Many  whole grains  like quinoa, oats, and rice contain zinc and other vitamins and minerals like vitamin B, fiber, magnesium, and iron.

Several studies have found that eating whole grain may help you live longer life and number of other health benefits, including a reduced risk of obesity, type two diabetes and heart disease. [19] [20] [21]

Although they are rich in zinc, whole grains contain phytic acid, which may  reduce the absorption of zinc.  [22] [23]

5. Meat

Meat and meet products are packed with zinc. In fact, just 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the (DV). [24]

Additionally they are also rich in vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. making it a great option to have in your diet a few times a week.

When eaten in moderation it can benefit you, however consuming large amounts of red meat, especially processed meat, has been linked to an increased risk of heart disease and some cancers. [25] [26]

6. Dairy

Dairy products like milk and cheese are not only great source of calcium but are also packed with zinc. Zinc from milk and cheese products can be easily absorbed by your body  as contain high amounts of bioavailable zinc. [3]

Just one 8-ounce container of yogurt provides 15% of your daily value.  Moreover when compared to many other cheeses, ricotta is also lower in sodium and saturated fat, [27]

Additionally they are also packed with a number of other nutrients considered important for bone health, including protein, calcium and vitamin D.

7. Shellfish

Shellfish like crabs, clams, lobsters and mussels are powerful sources of zinc. Oysters in particularly contains hing amount of zinc, with 6 medium oysters providing 32 mg, or 291% of the DV.

Crab and lobster are also two of the best seafood choices in terms of low mercury levels, according to the Food and Drug Administration (FDA). [28]

Additionally they are low in calories. However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning.

8. Dark Chocolate

Here’s a surprise – The infrequent guilty pleasure in a square of dim chocolate may offer a lift to your zinc levels. In fact, a 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV . [29]

Additionally they are also rich in certain flavonoids, especially epicatechin and catechin, that function as antioxidants that help prevent inflammation and disease. Moreover it  helps improve  blood flow and lower blood pressure. [30]

However you must also considered that they are high in calories. Just 100 grams of dark chocolate also contain 600 calories. So while it provides some healthy nutrients, it is a high-calorie food.

9. Other Food Rich In Zinc

Here a list of 10 foods that are high in zinc

• Mushrooms
• Spinach
• Avocado
• Chicken
• Lentils
• Eggs
• Oatmeal
• Potatoes
• Greek Yoghurt
• Tofu

Dietary Reference Intakes

• 1 to 3 years: 7.0 milligrams per day
• 4 to 8 years: 12 milligrams per day
• 9 to 13 years: 23 milligrams per day
• 14 to 18 years: 34 milligrams per day
• 19+ years: 40 milligrams per day

Add Zinc Right Now:

Looking for an instant boost of zinc, don't worry! We have got you. Try this delicious smoothie that is packed with Zinc and is easy to prepare.

Chocolate Pumpkin Seed Protein Smoothie Recipe

Nutrition Facts: Approximately 146 calories, 3g fat, 23g carbs, 5g fiber, 12g sugar, 8g protein per 12-ounce serving. Yields 2 servings.

Ingredients:

• 1 1/2 oz baby spinach
• 1 banana - peeled
• 1 pear - chopped
• 1 1/2 tbsp cacao powder
• 1 tbsp pumpkin seeds
• 1 tbsp pea protein powder
• 1 cup water
• 1 cup ice

Procedure: 

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Zinc is one of those vital minerals that can't be stored within our body and it is important to take good care of your diet and learn what is best for your health.

The best way to ensure you are getting enough is to eat a veriety of food that are rich in zinc, such as seafood, nuts, seeds, meat, dairy and legumes.

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