Best foods that are high in zinc

1. Meat

Meat is an excellent source of zinc. A 100-gram serving of raw ground beef provides 44% of the DV.

2. Shellfish

Shellfish like oysters, crab, mussels and shrimp can all contribute to your daily zinc needs.(2)

3. Legumes

Legumes contain high amounts of zinc. However, they also contain phytates, which reduce its absorption. Processing methods like heating, sprouting, soaking or fermenting can help improve its bioavailability.(3)

4. Seeds

Some seeds like hemp, pumpkin, squash and sesame seeds contain significant amounts of zinc. They are also a good source of fiber, healthy fats and vitamins, making them a healthy addition to your diet.

5. Nuts

Nuts are a healthy and convenient snack that can boost your intake of zinc and many other healthy nutrients.(4)

6. Dairy

Dairy foods are good sources of zinc. They also contain protein, calcium and vitamin D, all of which are important nutrients for bone health. keep reading

7. Eggs

One large egg contains 5% of the DV for zinc, as well as a host of other nutrients, including protein, healthy fats, B vitamins, selenium and choline.

8. Whole Grains

Whole grains can provide a source of zinc in your diet. However, the zinc they provide may not be absorbed as well as other sources due to the presence of phytates.(5) .  Learn more