Zinc is a mineral that’s essential for good health. It’s required for the functions of over 300 enzymes and involved in many important processes in your body. It metabolizes nutrients, maintains your immune system and grows and repairs body tissues. Here are 10 of the best foods that are high zinc.

Dark Chocolate

Dark chocolate can be a source of zinc. However, it’s also high in calories and sugar, so it should be eaten in moderation and not as a primary source of zinc.

Some Vegetables

In general, fruits and vegetables are poor sources of zinc. However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat. Potatoes, both regular and sweet varieties, contain approximately 1 mg per large potato, which is 9% of the DV (33, 34). Other vegetables like green beans and kale contain less, at around 3% of the DV per 100 grams (35, 36).

Whole Grains

Whole grains like wheat, quinoa, rice and oats contain some zinc. However, like legumes, grains contain phytates, which bind to zinc and reduce its absorption (29). Whole grains contain more phytates than refined versions and will likely provide less zinc.

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.

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.

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Nuts

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

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.

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.

Shellfish

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

Meat

Meat is an excellent source of zinc. A 100-gram serving of raw ground beef provides 44% of the DV.
How do you provide your zinc intake daily?

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