Zinc Rich Foods, Zinc Foods

10 Foods Rich in Zinc: Add The Right Nutrients To Your Diet

Zinc is an essential mineral that can be found in many foods. It is needed to maintain the immune system, heal wounds, and produce DNA. Zinc deficiency can lead to a number of health issues including acne, hair loss, low immunity, and poor wound healing. For this reason, it is crucial to monitor your zinc intake. This article will provide you with a list of ten foods rich in zinc so that you can start eating more to get the best nutrition from your food!

What is zinc?

Zinc is an essential mineral that is required for many bodily functions. It's classified as a micronutrient, and it plays an important role in immune function, wound healing, and growth. Zinc is one of the most abundant minerals in the body, but around 60% of people don't get enough.

Why should you eat zinc rich foods?

Zinc plays an essential role in the body. It is a powerful antioxidant that helps maintain the balance of healthy cells and DNA in the body. This mineral also plays an important role in immunity and blood production, which means it's a great addition to your diet if you're looking to decrease your risk of colds, flu, or other fighting infections.

List of Zinc Rich Foods

1. Oysters

Oysters are one of the most popular foods on this list. These shellfish are a great source of zinc and protein. Oysters contain nearly three times as much zinc per serving as beef, one of the best sources of meat. These small oyster-like creatures are also packed with nutrients like iron, vitamin A, and vitamin C.

2. Beef

One of the most popular sources of zinc is beef. A three-ounce serving of lean beef contains about half the daily recommended intake of zinc. This food is easy to prepare and delicious. Beef can be used in many dishes and is a highly versatile food. If you're not a big fan of beef, there are other options like pumpkin seeds or oysters that can provide you with this mineral.

3. Poultry

Poultry is rich in zinc, and dark meat contains more than white meat. Turkey, chicken, and other poultry contain protein to help you heal. They also have B vitamins which are needed for the proper functioning of many bodily processes. Try eating some turkey with a side of brown rice for lunch or cook up a whole chicken for dinner.

4. Tofu

Tofu is a great source of zinc. It is also a dairy-free food, making it an easy addition to your diet if you are lactose intolerant. Tofu is also low in fat and high in protein, which makes it perfect for those looking to maintain or lose weight. One serving of tofu contains about 2.3 mg of zinc, which is roughly 15% of the recommended daily intake.

5. Legumes

Legumes, such as soybeans, lentils, and beans are some of the best sources of zinc. One cup of cooked soybeans contains about 8.5 milligrams (mg) or 18 percent of your daily recommended intake. Lentils are a good source, too; 1 cup of cooked lentils has 7 mg or 14% of your daily recommended intake.

6. Eggs

Eggs are a rich source of zinc. One egg contains about 40% of your daily recommended intake of zinc. Eggs are also an excellent source of protein and are easy to prepare. Simply scramble, fry, or boil an egg and you’ll have a nutritious breakfast without the added hassle.

7. Cashews

Cashews are a great source of zinc because they contain around 9.7 mg per ounce. This makes them the second richest source of zinc in nuts and seeds. Cashews also contains omega-3s, which have been shown to improve heart health and reduce the risk of cardiovascular disease.

8. Pumpkin seeds

Pumpkin seeds, also known as pepitas, are a great snack for those looking to increase their zinc intake. They have about 2 mg of zinc per cup, which is 8% of the recommended daily value for men and 14% of the recommended daily value for women. Pumpkin seeds are a great source of magnesium and iron as well!

9. Fortified cereal

One of the easiest foods to add in your diet is cereal. Cereal is a food commonly eaten by many people and this makes it easy to get enough zinc. You can find fortified cereals that have 40-60% of the daily recommended amount of zinc.

10. Spinach

Spinach is a great source of zinc. If you want to up your intake, eat it as a part of a healthy diet or by taking supplements. Spinach is one of the most nutritious leafy green vegetables and contains many valuable nutrients. It provides you with energy, boosts immunity, and can help regulate hormones.

Benefits of Zinc Food

It helps with healing wounds

Zinc is an essential mineral that is needed for the body to heal wounds. If you are deficient in zinc, your body will not be able to heal wounds as well. For this reason, it is important to include foods high in zinc in your diet.

It boosts immunity

Zinc benefits your immune system by keeping your cells healthy. It is important to have a strong immune system to fight off illness and disease. Zinc helps repair damaged tissue and heal wounds. If you are not getting enough zinc, it can lead to a number of health issues such as acne, hair loss, low immunity, and poor wound healing. Without it, your body cannot fight off bacteria.

It helps your skin look clearer

Zinc aids in the production of collagen, which is a key component in skin health. It also helps the body produce sebum, which is an oil that keeps your skin moisturized. With less sebum, your skin will experience dryness and this can lead to wrinkles. Zinc-rich foods can help you get enough zinc so that your skin stays healthy and looks clear.

It speeds up metabolism

Having a zinc-rich diet can increase your metabolism by about 21 percent, which can help you lose weight more quickly because there is less fat stored in the body. Zinc is also used as a co-factor for an enzyme that helps in the metabolism of proteins and carbohydrates. This boosts your metabolism and can help you burn more calories.


Zinc is a mineral that helps support the immune system, boosts mood and even supports healthy skin. It’s also an essential nutrient that can be difficult to get enough of, because many zinc-rich foods are high in fat. Adding these ten foods to your diet can help you get more zinc in your diet.

Zinc Rich Foods Infographics

Zinc Rich Foods, Foods High in Zinc, Zinc Foods

Back to blog
1 of 3
1 of 4