Nutrition & Health

10 of The Best Foods Rich in Zinc

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Best foods rich in zinc: Zinc is an essential mineral for good health. It is essential for the functions of over 300 enzymes and is involved in many vital processes in your body. It metabolizes nutrients, maintains the immune system, and repairs body tissues.

Your body does not store zinc, so you need to eat enough food every day to ensure you meet your daily requirements.

We advise men to take 11 mg of zinc daily, while women need 8 mg. However, if you are a pregnant woman, you will need 11 mg per day, and if you are breastfeeding, you will need 12 mg.

The article in our hands includes a list of the best foods rich in zinc.

Some people are at risk of zinc deficiency, including young children, adolescents, the elderly, pregnant women, or nursing mothers.

However, eating a healthy, balanced diet that includes the best foods rich in zinc should meet everyone’s needs.

To Read: The Benefits And Sources Of Dietary Calcium

10 of The Best Foods Rich in Zinc:

1- Meat


Meat is one of the best foods rich in zinc. Red meat is a particularly great source, and we can find an abundant amount in all different types of meat, including beef and lamb.

One hundred grams (3.5 ounces) of raw ground beef contains 4.8 mg of zinc, 44% of the recommended daily value.

This amount of meat also provides 176 calories, 20 grams of protein, and 10 grams of fat. They are a substantial source of many other essential nutrients, such as iron, vitamin B, and creatine.

We should note that eating large amounts of red meat, mainly processed meat, has been associated with an increased risk of heart disease and some types of cancer.

However, as long as you keep your intake of processed meat to a minimum and consume unprocessed red meat as part of a diet rich in fruits, vegetables, and fiber, this shouldn’t be a cause for concern.

2- Oysters

Best foods rich in zinc: Oysters

Oysters are healthy, low-calorie sources of zinc, its contains high amounts of zinc. Six medium oysters provide 32 mg or 291% of the recommended amount per day.

Alaskan crab contains 7.6 mg per 100 grams (3.5 ounces), 69% of the daily recommended amount. Smaller oysters such as shrimp and mussels are also excellent sources, both of which contain 14% of the recommended amount in the day for every 100 grams (3.5 ounces).

However, if you are a pregnant woman, make sure that you cook the oysters entirely before eating them to reduce food poisoning risk.

3- Legumes


Legumes like chickpeas, lentils, and beans contain large amounts of zinc. One hundred grams of cooked lentils contain about 12% of the daily recommended amount, making them one of the best foods rich in zinc.

However, they also contain phytate. Antinutrient prevent the absorption of zinc and other minerals, so zinc from legumes is not absorbed and zinc from animal products.

Despite this, they can be an essential source of zinc for people who follow vegan diets. They are also an excellent source of protein and fiber and can easily add to soups and salads.

Sources of heating, sprouting, soaking, or fermentation of a plant such as legumes can increase this mineral’s bioavailability.

4- Seeds


The seeds are a healthy addition to your diet and can help increase your zinc intake. However, some seeds are better options than others.

For example, three tablespoons (30 grams) of hemp seeds contain 31% and 43% of the recommended daily intake for men and women, respectively.

Other seeds that contain large amounts of zinc include pumpkin and sesame seeds. In addition to increasing your zinc intake, the seeds contain fiber, healthy fats, vitamins, and minerals, making them an excellent addition to your diet.

Including them as part of a healthy diet has also been linked to some health benefits, including lower cholesterol and blood pressure.

You can try adding them to salads, soups, yogurt, or other foods to add hemp, flax, pumpkin, or zucchini seeds to your diet.

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5- Nuts

Best foods rich in zinc: Nuts

Eating nuts such as pine nuts, peanuts, and cashews are foods rich in zinc. Nuts also contain other healthy nutrients, including healthy fats and fiber, and many other vitamins and minerals.

If you are looking for a nut that is rich in zinc, cashews are the right choice. One handful (28 grams) contains 15% of the daily recommended amount.

Nuts are also a quick and convenient snack and link to lower risk factors for some diseases, such as heart disease, cancer, and diabetes.

People who eat nuts tend to live longer than those who don’t, which makes nuts a very healthy addition to your diet.

6- Dairy products

Dairy products

Dairy products like cheese and milk provide a range of nutrients, including zinc. Milk and cheese are two notable sources, as they contain large amounts of bioavailable zinc, so most of the zinc present in these foods can absorb by the body.

For example, 100 grams of cheddar cheese contains about 28% of the recommended daily amount, while one cup of full-fat milk contains about 9%.

These foods also come with many other essential nutrients for bone health, including protein, calcium, and vitamin D.

7- Eggs


Eggs contain a moderate amount of zinc and can help you achieve your daily goal. For example, one large egg contains about 5% of the total daily recommended amount.

This comes with 77 calories and 6 grams of protein, 5 grams of large fat health of vitamins and other minerals, including B vitamins and selenium.

Whole eggs are also an essential source of choline, a nutrient that most people don’t get enough of it.

8- Whole grains

Best foods rich in zinc: Whole grains

Whole grains like wheat, quinoa, rice, and oats contain some zinc. Like legumes, grains contain phytate, which bind to zinc and reduce its absorption.

Whole grains contain more refined phytate and are likely to provide less zinc.

However, they are much better for your health and an excellent source of many vital nutrients such as fiber, B vitamins, magnesium, iron, phosphorous, manganese, and selenium.

Eating whole grains has been linked to a longer life and several other health benefits, including a reduced risk of obesity, type 2 diabetes, and heart disease.

9- Some vegetables

Some vegetables

Fruits and vegetables are familiar sources of zinc. However, some vegetables contain adequate amounts and contribute to your daily needs, mostly if you don’t eat meat.

Potatoes contain either regular or sweet, about 1 mg per large potato, which is 9% of the daily recommended amount.

Other vegetables like green beans and kale contain about 3% of the daily recommended amount per 100 grams.

Although they do not contain a lot of zinc, a diet rich in vegetables has a decreased risk of chronic diseases such as heart disease and cancer.

To Read: Benefits of Healthy Eating And How to Follow a Balanced Diet

10- Dark chocolate

Best foods rich in zinc: Dark chocolate

Dark chocolate is one of the best foods rich in zinc, and it contains the right amounts of zinc. A 100-gram (3.5-ounce) bar of 70 to 85% dark chocolate contains 3.3 mg of zinc or 30% of the total daily recommended amount.

However, 100 grams of dark chocolate also contains 600 calories. While it provides some healthy nutrients, it is a high-calorie food.

Although you may get some additional nutrients with your treatment, it’s not food that must rely on it as a significant source of zinc.


Zinc is an essential mineral and including it in your diet ensures you maintain good health. The best way to ensure that you get enough is to eat a varied diet containing the best foods rich in zinc, such as meat, seafood, nuts, seeds, legumes, and dairy products.

These foods can be excellent and delicious additions to your diet.

If you are concerned that you are not getting enough zinc through your diet, consider talking to your doctor about the possibility of taking a supplement.

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