20 Foods High In Zinc

Are you looking to optimize your zinc intake and support your overall well-being? Then, you’re in the right place! In this article, we’ll unveil the top 20 foods bursting with zinc, a vital mineral for a healthy body. From succulent seafood to nutrient-packed plant-based options, we’ve curated a list of delicious choices that will keep you on track toward meeting your zinc needs.

Zinc is essential in various bodily functions, including immune system health, wound healing, and DNA synthesis. If you’re looking to increase your zinc intake,

Here are 20 foods High in Zinc

1 Oysters.

Oysters are a type of shellfish renowned for their high zinc content.

They are considered one of the best dietary sources of zinc and provide various other nutrients. In addition, oysters have a unique flavor and texture, making them a popular choice for seafood lovers and a valuable addition to a balanced diet.

2: Beef.

Beef refers to the meat derived from cattle, and it is known for being a significant source of various nutrients, including zinc. 

For meat eaters looking for a healthy option, lean cuts of beef like sirloin or tenderloin offer a significant quantity of zinc, protein, and other necessary vitamins and minerals.

3: Pumpkin seeds.

Pumpkin seeds are the edible seeds found within pumpkins. They are highly nutritious and are particularly notable for their high zinc content.

These seeds are a popular snack option and a beneficial addition to a balanced diet because they are a good source of antioxidants, healthy fats, fiber, and other minerals.

4: Sesame seeds.

Sesame seeds are tiny, flat seeds that come from the sesame plant. They are a nutrient-dense food and a good source of zinc. These seeds also contain healthy fats, fiber, and other essential minerals. Sesame seeds are commonly used in cooking, baking, and topping for various dishes.

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5: Lentils.

Lentils are legumes that are widely consumed for their nutritional value. In addition, they are a plant-based source of zinc, making them particularly beneficial for vegetarians and vegans. 

Lentils are also high in fiber, protein, and different vitamins and minerals, making them a healthy and adaptable addition to soups, stews, salads, and other dishes.

6: Chickpeas.

Chickpeas, or garbanzo beans, are legumes that offer numerous health benefits. They are a rich source of zinc, providing a mineral boost for vegetarians and vegans. Chickpeas are also high in protein, fiber, and other essential nutrients and are commonly used in various dishes such as hummus, curries, and salads.

7: Quinoa.

Quinoa is a grain-like seed that is highly nutritious and gluten-free. In addition, it is a good source of zinc, protein, fiber, vitamins, and minerals. The comprehensive protein profile of quinoa makes it an excellent option for vegetarians and vegans. In addition, it can be used in salads, stir-fries, and as a rice or other grain substitute.

8: Cashews.

Cashews are a nut that offers a delightful taste and numerous health benefits. They are a good source of zinc, along with healthy fats, protein, and dietary fiber. Cashews are also rich in vitamins and minerals, making them a nutritious snack and a versatile ingredient in sweet and savory dishes.

9: Almonds.

Almonds are highly nutritious tree nuts that provide a range of health benefits. They contain good zinc and healthy fats, protein, and dietary fiber. Almonds are also high in vitamin E, magnesium, and antioxidants.

Regular consumption of almonds has been associated with improved heart health, lower cholesterol levels, and enhanced cognitive function. In addition, they make for a delicious and convenient snack and versatile ingredient in various recipes.

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10: Yogurt.

Yogurt is a fermented milk-based dairy product. It contains zinc, calcium, protein, and probiotics, all beneficial to intestinal health. 

The zinc content in yogurt contributes to immune system function and cell growth. Additionally, yogurt supports digestion and bone health and can be enjoyed plain or flavored, making it a versatile and nutritious food choice.

11: Cheese.

Cheese is a dairy product that is formed by curdling and maturing milk. While not a large source of zinc, certain cheeses, such as cheddar and Swiss, contain moderate amounts of this mineral.

Cheese is also rich in protein, calcium, phosphorus, and other nutrients. It comes in various flavors and textures, making it a versatile ingredient in cooking and a popular addition to sandwiches, salads, and snacks. However, moderation is key due to its high calorie and fat content.

12: Eggs.

Eggs are a versatile and nutritious food high in zinc. They are a good source of zinc, along with high-quality protein, essential vitamins, and minerals. Eggs are also rich in healthy fats, antioxidants, and choline, which supports brain health. In addition, they provide all nine essential amino acids necessary for our bodies. Eggs can be prepared in various ways and are a fantastic complement to a healthy diet.

13: Chicken.

Chicken is a popular and widely consumed poultry meat with several nutritional benefits. While not an exceptionally high source of zinc, chicken, especially lean cuts like chicken breast, contains a moderate amount of this mineral.

It is also high in protein, vitamins B6 and B12, and minerals, including phosphorus and selenium. Chicken is a versatile and lean protein source that can be prepared in various ways.

14: Turkey.

Turkey is a lean poultry meat that is known for its nutritional value. While not exceptionally high in zinc, turkey contains a moderate amount of this essential mineral. It is a rich source of protein, low in fat, and provides vitamins and minerals like iron and B vitamins. Turkey is often favored for its mild flavor and is commonly consumed during festive occasions or as a healthier alternative to other meats.

15: Dark chocolate.

Dark chocolate is a delectable treat that offers more than a satisfying taste. It contains a moderate amount of zinc, antioxidants, fiber, and minerals. Dark chocolate with a high cocoa content provides the most health benefits. Consuming dark chocolate in moderation may support heart health, improve mood, and provide antioxidant protection, making it a guilt-free indulgence for chocolate lovers.

16: Mushrooms.

Mushrooms are fungi that come in various shapes, sizes, and flavors. While not a substantial source of zinc, certain varieties like shiitake or white button mushrooms contain a small amount of this mineral. As a result, mushrooms are low in calories, fat-free, and offer fiber, vitamins, and antioxidants, making them a nutritious addition to meals.

17: Spinach.

Spinach is a versatile and highly nutritious foliage green vegetable. 

While not a high source of zinc, spinach contains a small amount of this mineral. As a result, it is packed with vitamins, minerals, antioxidants, and fiber, promoting overall health. Spinach can be enjoyed raw in salads, cooked in various dishes, or blended into smoothies.

18: Broccoli.

Broccoli is a highly nutrient-dense vegetable that belongs to the cruciferous family. While not a significant source of zinc, broccoli contains a small amount of this mineral. As a result, it is rich in fiber, vitamins, minerals, and antioxidants, supporting overall health. Broccoli can be steamed, roasted, or added to salads, stir-fries, and soups.

19: Asparagus.

Asparagus is a spring vegetable known for its unique flavor and nutritional benefits. While not a high source of zinc, asparagus provides a modest amount of this mineral. As a result, it is low in calories and rich in fiber, vitamins, and antioxidants. Asparagus can be steamed, roasted, grilled, or added to various dishes for a healthy and delicious addition.

20: Sunflower seeds.

Sunflower seeds are the edible seeds found in the center of sunflower heads. While not a high source of zinc, sunflower seeds offer a decent amount of this mineral. 

Additionally, they contain a lot of beneficial nutrients. Sunflower seeds are versatile and can be eaten as a snack, sprinkled on salads, or used in baking and cooking.

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