Need More Zinc?
Zinc is an essential mineral that plays a crucial role in immune function, metabolism, wound healing, and even taste perception. Since our bodies don’t store zinc, we need to get it regularly from food. A zinc deficiency can lead to a weakened immune system, slow wound healing, and loss of appetite, so it’s important to include zinc-rich foods in your diet. Here are 15 of the best sources of zinc to keep you healthy, strong, and energized.
1. Oysters
Oysters are by far the richest natural source of zinc, with a single oyster containing more zinc than your daily requirement. Depending on the variety, just six oysters can provide 30-50 mg of zinc, which is over 400% of the daily recommended intake. Oysters are also low in calories and high in protein, making them an excellent nutrient-dense food. If you’re not a fan of raw oysters, try them grilled, fried, or baked.
2. Beef
Red meat, especially beef, is one of the best sources of highly bioavailable zinc. A 3.5-ounce (100g) serving of beef provides about 4.8 mg of zinc, which is around 44% of the daily requirement. Since the body absorbs zinc from animal products more efficiently than from plant-based foods, beef is a great option for preventing zinc deficiency. Opt for lean cuts of beef to get the benefits without too much saturated fat.
3. Pumpkin Seeds
Pumpkin seeds (also called pepitas) are one of the best plant-based sources of zinc, providing about 2.2 mg per ounce (28g). They are also high in magnesium, fiber, and healthy fats, making them a nutritious snack. You can enjoy pumpkin seeds raw, roasted, or added to smoothies, salads, or oatmeal.
4. Chickpeas
Chickpeas, also known as garbanzo beans, are a great vegetarian source of zinc, with about 1.5 mg per cup (cooked). They are also rich in fiber, protein, and iron, making them a fantastic food for overall health. You can add chickpeas to salads, soups, curries, or blend them into hummus for a tasty zinc boost.
5. Cashews
Among nuts, cashews stand out as a good source of zinc, providing 1.6 mg per ounce (28g). They are also rich in copper and magnesium, which help support brain function and energy production. Enjoy cashews as a snack, in trail mix, or blended into cashew butter for a creamy spread.
6. Eggs
Eggs provide a small but valuable amount of zinc, with one large egg containing about 1 mg. While they may not be the highest source, they are a great addition to a well-balanced diet, providing high-quality protein, healthy fats, and essential vitamins. Hard-boiled eggs make a quick, nutritious snack, while scrambled or poached eggs are perfect for breakfast or brunch.
7. Lentils
Lentils are a great plant-based protein source and contain around 3 mg of zinc per cup (cooked). They are also high in fiber, iron, and folate, making them excellent for heart and digestive health. Lentils can be used in soups, stews, curries, or salads for a hearty and nutritious meal.
8. Dark Chocolate
Good news for chocolate lovers! Dark chocolate (70-85% cocoa) contains about 3.3 mg of zinc per 3.5-ounce (100g) serving, making it a delicious way to boost your zinc intake. However, dark chocolate is also high in calories and sugar, so enjoy it in moderation as a treat.
9. Chicken
Poultry, especially chicken thighs and drumsticks, is a great source of zinc, providing around 2.4 mg per 3.5-ounce (100g) serving. Chicken is also lean, high in protein, and easy to cook, making it a versatile and healthy option. Roasted, grilled, or baked chicken can be incorporated into salads, stir-fries, or sandwiches.
10. Yogurt
Dairy products like yogurt are an excellent source of zinc, with one cup of plain yogurt providing about 1.5 mg. Yogurt is also rich in probiotics, which help support gut health and digestion. Opt for Greek yogurt for an extra boost of protein and healthy fats, and top it with berries, nuts, or honey for a nutritious snack.
11. Almonds
Almonds are another nutty source of zinc, offering around 1 mg per ounce (28g). They are also rich in vitamin E, healthy fats, and fiber, making them great for heart health and skin nourishment. Enjoy almonds raw, roasted, or as almond butter in smoothies or oatmeal.
12. Quinoa
Quinoa is a superfood grain that contains zinc, with about 2 mg per cup (cooked). It’s also high in fiber, plant-based protein, and essential amino acids, making it a great alternative to rice or pasta. You can use quinoa in grain bowls, salads, or even breakfast porridge.
13. Tofu
Tofu is a great plant-based zinc source for vegetarians and vegans, providing around 2 mg per cup (cooked). It’s also a great source of protein, calcium, and iron, making it a nutrient-dense option. Tofu can be used in stir-fries, salads, soups, or even blended into smoothies.
14. Mushrooms
Certain types of mushrooms, such as shiitake and white button mushrooms, are good sources of zinc, providing around 1.4 mg per cup (cooked). Mushrooms are also rich in antioxidants and vitamin D, making them great for immune support and overall health. They can be added to omelets, stir-fries, pasta dishes, or roasted as a side dish.
15. Shellfish (Crab, Lobster, and Mussels)
Besides oysters, other shellfish like crab, lobster, and mussels are excellent sources of zinc. A 3.5-ounce (100g) serving of crab provides about 6.5 mg of zinc, while mussels and lobster offer around 3-4 mg. Shellfish are also high in protein and low in calories, making them a great nutritious option for seafood lovers.
Final Thoughts
Zinc is an essential mineral that supports immune function, metabolism, and overall well-being. Whether you eat meat, seafood, dairy, or plant-based foods, there are plenty of ways to add zinc-rich foods to your diet. If you’re looking to boost your immune system, improve skin health, or support digestion, these 15 top zinc sources will help keep your body strong and healthy.
