The 10 Best Foods High in Zinc

Zinc is a vital mineral essential for numerous bodily functions, including the activity of over 300 enzymes. It's crucial for metabolizing nutrients, maintaining a robust immune system, and facilitating growth and tissue repair. Since the body cannot store zinc, it’s important to incorporate sufficient amounts into your daily diet.

According to the National Institutes of Health (NIH), adult males should aim for 11 milligrams (mg) of zinc daily, while females should consume 8 mg. Pregnant individuals need about 11 mg, and breastfeeding individuals require approximately 12 mg. Certain groups, including children, older adults, and pregnant or breastfeeding individuals, are particularly at risk of zinc deficiency. Ensuring a nutrient-dense diet rich in zinc can help meet your body’s requirements. Here’s a look at ten of the best zinc-rich foods you can include in your meals.

1. Meat

Meat is one of the richest sources of zinc. Red meat, such as beef, lamb, and pork, provides significant amounts. For instance, a 100-gram serving of raw ground beef contains around 4.79 mg of zinc, contributing to about 44% of the daily value for males and 60% for females. While meat is nutrient-dense, excessive consumption, particularly of processed varieties, can be linked to health risks. Balancing meat intake with plenty of fruits and vegetables can mitigate these concerns.

2. Shellfish

Shellfish, especially oysters, are exceptional sources of zinc. Just six medium oysters can provide a staggering 33 mg, which is 300% of the daily value for males and 413% for females. Other shellfish, such as crab and shrimp, also offer considerable amounts of zinc. For example, Alaska king crab contains 7.62 mg per 100 grams. When consuming shellfish, especially during pregnancy, it’s important to ensure they are thoroughly cooked to avoid foodborne illnesses.

3. Legumes

Legumes, including chickpeas, lentils, and beans, are another good source of zinc, with cooked lentils providing around 12% of the daily value for males and 16% for females per 100 grams. However, they also contain phytates, which can inhibit zinc absorption. Despite this, legumes are a valuable option for those following plant-based diets. Methods such as soaking, sprouting, or fermenting can enhance the bioavailability of zinc in legumes, making it easier for your body to absorb.

4. Seeds

Seeds are nutrient-packed and can significantly boost your zinc intake. For example, three tablespoons of hemp seeds provide 27% of the daily value for males and 37% for females. Other seeds, including pumpkin, squash, and sesame seeds, are also excellent sources. In addition to zinc, seeds offer fiber, healthy fats, and various vitamins and minerals, promoting overall health. Incorporating seeds into salads, smoothies, or yogurt can be an easy way to enhance your diet.

5. Nuts (and Peanuts)

Nuts like cashews, almonds, and pine nuts can also contribute to your zinc intake. Cashews are particularly notable, providing around 15% of the daily value for males and 21% for females in a one-ounce serving. Nuts are rich in beneficial fats, fiber, and various nutrients that can help reduce the risk of chronic diseases. Regular consumption of nuts may even promote longevity, making them a great addition to your diet.

6. Dairy Products

Dairy products such as cheese and milk are good sources of zinc. For example, one ounce of sharp cheddar cheese offers about 10% of the daily value for males and 13% for females, while a cup of whole milk provides around 9% for males and 13% for females. Dairy not only supplies zinc but also other important nutrients for bone health, including calcium and vitamin D.

7. Eggs

Eggs are a moderate source of zinc and can help you meet your daily needs. One large egg contains approximately 5% of the daily value for males and just over 6% for females. Additionally, eggs are rich in protein, healthy fats, and various essential vitamins and minerals, making them a versatile food to include in your meals.

8. Whole Grains

Whole grains like quinoa, oats, and brown rice can provide some zinc. However, they also contain phytates that may reduce zinc absorption. While whole grains generally contain more zinc than refined grains, they also offer a wealth of other nutrients, including fiber, B vitamins, and minerals. Regular consumption of whole grains has been linked to numerous health benefits, such as a lower risk of type 2 diabetes and heart disease.

9. Certain Vegetables

While fruits and vegetables aren’t typically high in zinc, some can still contribute to your daily intake. For example, a large potato provides about 10% of the daily value for males and 14% for females. Other vegetables like kale and green beans contain smaller amounts, but they still play a crucial role in a healthy diet. A diet rich in vegetables is associated with a reduced risk of chronic diseases.

10. Dark Chocolate

Dark chocolate is a surprisingly good source of zinc, providing about 3.31 mg per 100 grams. This amount accounts for roughly 30% of the daily value for males and 41% for females. However, it’s important to consume dark chocolate in moderation, as it can be high in calories and sugar. While it can add some nutritional benefits, it shouldn’t be relied upon as a primary source of zinc.

Conclusion

Ensuring adequate zinc intake is essential for maintaining good health. Incorporating a variety of zinc-rich foods, such as meats, shellfish, legumes, seeds, nuts, and dairy, can help you meet your nutritional needs. If you're concerned about your zinc levels, consider discussing with a healthcare professional about dietary adjustments or the potential benefits of supplements, such as vitamin C gummies or multivitamin gummies, which can complement a balanced diet. These wellness products can help fill nutritional gaps and support overall health. Eating a diverse range of foods not only promotes zinc intake but also enhances your overall wellness.