The Top 10 Zinc Rich Foods

Ready to boost your immune system, hair, skin, and bones? Zinc-rich foods are just what you need. Here are the top 10 zinc-rich foods you need to add to your grocery list! Don’t worry—even if you don’t know much about zinc or what zinc does in the body, you’ll be an expert after reading this guide. You’ll also have plenty of tasty new things to add to your diet!

1) Oysters

Zinc Rich Foods - Oysters

Oysters contain around 3.2 milligrams of zinc per serving, which works out to about 20 per cent of your daily recommended intake. Oysters are also a good source of omega-3 fatty acids, and some studies suggest that a diet rich in these polyunsaturated fats can help protect against heart disease and other conditions related to oxidative stress.

More recently, research has suggested that oysters could play an important role in fertility: A 2012 study published in Environmental Health Perspectives showed that women who consumed at least 14 servings of oysters every month were 15 per cent less likely to experience ovulatory infertility than those who ate no oysters at all. That’s great news for pregnant or lactating women who might want a little extra zinc on hand.

2) Beef

Beef - zinc rich food

Beef is an excellent source of zinc, with a 3-ounce serving providing 2 milligrams of zinc. If you’re trying to add more beef to your diet without adding to your waistline, look for lean cuts that contain between 90 and 110 calories per serving. Another option is a grass-fed product like ground beef or flank steak.

3) Lentils

Lentils - zinc rich foods

Lentils are rich in vitamin B6, folate, iron and zinc. As a legume, lentils also provide an excellent source of protein as well as dietary fiber. In addition to being a good source of zinc, lentils help promote heart health due to their high magnesium content and their ability to lower cholesterol levels.

4) Broccoli


Broccoli is a member of an elite group of foods called cruciferous vegetables. In addition to being packed with fiber, it also contains lots of zinc. In fact, broccoli has one of the highest concentrations of zinc in food. One cup has 2 milligrams (mg) of zinc — about 15 per cent of your daily recommended value.

5) Pumpkin seeds

Pumpkin seeds

As we all know, pumpkin seeds are one of nature’s more well-known sources of zinc. It contains roughly 1.3 milligrams per serving, which is about 35 per cent of your daily recommended intake—and it’s also rich in protein and other nutrients to boot. We suggest roasting these babies with a bit of salt for an extra crunchy snack you won’t soon forget.

6) Cashews


Cashews have a decent amount of zinc, at 4.0 milligrams per ounce. They are also packed with magnesium and selenium, two minerals that help boost testosterone levels in men and keep women regular. If you’re vegetarian or vegan, cashews are one of your best options for getting enough zinc and protein in your diet.

7) Garlic


Garlic may not be quite as potent as zinc supplements when it comes to boosting immune function, but it’s certainly a potent antibiotic. Garlic is also one of a select few foods that have both anti-inflammatory and anti-bacterial properties. It even contains selenium, which has been shown to reduce your risk of developing type 2 diabetes by up to 50%.

8) Nuts, peanut butter and almonds – Zinc Rich Foods

Nuts, peanut butter and almonds are all good sources of zinc. One ounce of peanuts contains around 1.4 milligrams of zinc, while one tablespoon of peanut butter has 0.3 milligrams and one-quarter cup or 15 almonds has 0.6 milligrams per serving. Seeds, cereals and beans are also rich in zinc.

9) Crab meat – Zinc Rich Foods

Many zinc-rich foods come from sea creatures, such as crab meat. One serving of baked or boiled crab meat provides 12.3 milligrams of zinc. Because crab is high in sodium, however, it may not be best for people who are watching their salt intake. If you have high blood pressure or heart disease, ask your doctor if eating large amounts of dietary sodium can affect your condition.

10) Halibut – Zinc Rich Foods

Halibut is one of the best food sources of zinc. A 3-ounce serving of cooked halibut has more than 40% of your daily value. This fish also contains smaller amounts of vitamin B6, selenium, and magnesium. Halibut is also rich in a type of omega-3 fatty acid called DHA (docosahexaenoic acid). An essential nutrient, DHA helps support healthy vision and brain function as well as heart health.

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