Foods High In Zinc

what foods are 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 involved in wound healing, DNA repair, and cell division, making it essential for the maintenance and repair of tissues. It also plays a role in taste and smell perception, as well as supporting optimal cognitive function.


Additionally, zinc is necessary for reproductive health, as it is involved in the production of hormones and supports 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 are one of the richest sources of zinc, providing more than any other food. Other seafood options such as crab, lobster, and shrimp also contain significant amounts of zinc.


Meat: Red meat, particularly beef and lamb, is a good source of zinc. Pork and poultry, such as chicken and turkey, also contain zinc, although in slightly smaller amounts.


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 foods like 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, with the highest concentration found in the yolk. They also provide other essential nutrients like protein, vitamins, and minerals.


Dark chocolate: Dark chocolate with a high cocoa content is not only a delicious treat but also contains 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 enhance zinc absorption from plant-based foods, it can be beneficial to soak, sprout, or ferment legumes and grains, as well as pair them with vitamin C-rich foods like citrus fruits, berries, and peppers.



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 supplement is made from a raw, whole-foods-based formula that includes Zinc and other trace minerals, as well as probiotics and enzymes to aid in digestion.

This Zinc supplement provides whole food nutrition with 30 mg of elemental Zinc plus 60 mg of raw vitamin C, both in a whole food form for optimal nutrient absorption. Raw means these Zinc pills are made without high heat, and they contain no synthetic or filler ingredients. This Zinc supplement includes a Raw Probiotic and Enzyme blend for added digestive support.


Garden of Life Zinc Supplements


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.


Life Extension Zinc Caps


Shop easily for supplements online



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