Best Foods High In Zinc

Zinc is an essential mineral that plays a vital role in numerous bodily functions.

 

It is crucial for proper growth and development, supporting a healthy immune system, and aiding in the synthesis of DNA and proteins. Zinc is vital for tissue health and repair, playing a role in wound healing, DNA repair, and cell division. It’s also important for our sense of taste and smell, and for maintaining good cognitive function.

 

Zinc is also crucial for reproductive health in both men and women, playing a role in hormone production and supporting normal fertility. Ensuring an adequate intake of zinc through a balanced diet is important for overall health and well-being.

 

 

Several foods are good sources of zinc. Here are some examples:

 

Seafood: Oysters stand out as the top source of zinc, surpassing all other foods. Other delicious seafood options like crab, lobster, and shrimp also offer significant amounts of this important mineral. So, if you’re planning a seafood meal, you’ll be getting a good dose of zinc!

 

Meat: Red meat, especially beef and lamb, provides a good amount of zinc. Pork, chicken, and turkey also contain zinc, though a bit less than red meat. So, if you’re planning a grill this weekend, you’ll be getting some zinc!

 

Legumes: Legumes like chickpeas, lentils, kidney beans, and black beans are plant-based sources of zinc. They not only provide zinc but also offer other important nutrients like fiber and protein.

 

Nuts and seeds: Pumpkin seeds (also known as pepitas) are high in zinc. Other nuts and seeds, such as cashews, almonds, hemp seeds, and sesame seeds, contain moderate amounts of zinc.

 

Dairy products: Dairy products such as milk, cheese, and yogurt contain zinc. These products are also a good source of calcium and other essential nutrients.

 

Whole grains: Whole grains such as wheat, oats, and quinoa contain zinc, albeit in smaller amounts compared to other sources. These grains provide various other nutrients and are beneficial for a balanced diet.

 

Eggs: Eggs are a good source of zinc, especially the yolk. They also provide other essential nutrients like protein, vitamins, and minerals.

 

Dark chocolate: Dark chocolate with a high cocoa percentage is a tasty treat that also provides some zinc. Look for dark chocolate with minimal added sugars for the most health benefits.

 

It’s important to note that the bioavailability of zinc from plant-based sources is generally lower compared to animal-based sources. To help your body absorb more zinc from plant-based foods, try soaking, sprouting, or fermenting legumes and grains. Eating them with foods high in vitamin C, like citrus fruits, berries, and peppers that you might find at the local market can also help. Perhaps you could try a salad with local peppers and sprouted lentils this weekend?

 

 

If you cannot meet your zinc requirements from foods alone, or have a busy lifestyle, here are some good zinc supplements to consider:

 

Garden of Life Vitamin Code Raw Zinc

 

This raw, whole-foods zinc supplement (30mg elemental Zinc, 60mg raw Vitamin C) includes probiotics and enzymes for better digestion and absorption, without heat, synthetics, or fillers.

 

 

Shop easily for supplements online

 

 

Life Extension Zinc Caps

 

This supplement provides 50 mg of Zinc in the form of Zinc citrate, which is a highly absorbable form of Zinc.

 

 

Shop easily for supplements online