10 Foods High In Zinc: Could Fulfill Your Nutritional Requirements

Zinc is present in every cell of the body and is primarily concentrated in the muscles and bones. Adult women only need about 10 mg of zinc daily, compared to adult men who need about 12 mg.

Despite having a low need, zinc is crucial for the body’s regular development. Since your body cannot store zinc, you must consume enough of it each day to avoid developing a deficiency.

Diarrhea, stunted growth, hair loss, eye, and skin lesions, loss of libido, and weakened immunity can all result from low zinc levels.

Increasing your immunity is an excellent way to keep yourself healthy, but vitamin C is not the only ally in this conflict. To maintain your health and boost your immunity, zinc is also crucial.

A trace mineral called zinc is crucial for many bodily processes. It can be found in the skin, pancreas, liver, kidney, and strong body muscles.

Due to its interaction with T cells, zinc is necessary for a healthy immune system. In this article, we will be looking at some of the best foods high in zinc.


Best Foods High In Zinc

  1. Oats

    Oats are one of the most well-liked breakfast options. The potent soluble fiber beta-glucan is the most crucial ingredient found in oats.

    This fiber controls cholesterol levels and promotes the development of beneficial bacteria in the digestive tract. Oats can also help with blood sugar regulation, which is important given the rise in diabetes cases worldwide.

    All you need to eat for breakfast is oats. The simplest way to increase your intake of zinc would be to do that.

  1. Dark Chocolate

    If you have a sweet desire, dark chocolate, which is a source of zinc, will fulfill your sugar cravings. The zinc content of chocolate increases with its level of darkness. 

    Additionally, flavanol, which is found in dark chocolate, has vascular advantages like regulating blood pressure, enhancing blood flow, and boosting immunity.

  1. Cheese

    Protein, zinc, and calcium are minerals found in foods like cheese. Zinc that is bioavailable, or readily absorbed by the body, is abundant in cheese. There are various kinds of cheese, and each one has a varied nutritional value.

    About 1.2 milligrams of zinc can be found in one ounce of Swiss cheese. Additionally, it provides calcium, vitamins A and B 12, and other minerals and nutrients.

    Each slice of cheddar cheese has about one mg of zinc in addition to vitamins A, B2, B12, phosphorus, selenium, and calcium.

  1. Green Peas

    Green peas are a popular vegetable that contains a lot of zinc. Peas are full of nutrients and have high levels of fiber and antioxidants. They are in the family of legumes. 

    Peas have a good amount of zinc in addition to a high level of the antioxidant lutein. About 1.2 mg of zinc can be found in 100 g of peas. Pea consumption in moderation aids in preserving bodily health and muscle strength.

  1. Nuts

    Protein, fiber, healthy fats, and other essential vitamins and minerals are all found in abundance in nuts. Additionally, nuts contain variable amounts of zinc.

    Consuming nuts including cashews, almonds, pine nuts, and peanuts increases a person’s intake of zinc. Cashews are the best nut to choose if you’re looking for one that’s high in zinc.

    In addition to being a quick and convenient snack, zinc-rich nuts have been linked to a reduction in the risk factors for some diseases, including cancer, diabetes, and cardiovascular disease.

    Furthermore, nuts are a very healthy addition to a person’s diet because those who eat them live longer than those who don’t.

  1. Strawberries

    Strawberries should be eaten as soon as possible after being picked, as is the case with most delicate fruits. Strawberries are a fruit that is high in zinc, which is beneficial for the health of sperm.

    They are also a good source of folic acid, a vitamin B9 that helps prevent neural tube defects in unborn children. In one large serving, more than half of the RDA for folic acid is present.

  1. Yogurt

    Yogurt is a dairy food that is a great source of calcium and zinc. They are not only delicious but also nutrient-rich. According to the USDA, low-fat plain yogurt has roughly 2.2 milligrams of zinc per cup, whereas non-fat yogurt has 2.38 mg.

    Yogurt is a comfort meal that can also be eaten. Yogurt that is fat-free or low in fat can be topped with your favorite fruits and cereal of your choice. Additionally, this dish will sate your cravings.

  1. Eggs

    Per large whole eggs, eggs provide about 5% of a man’s RDI as well as 5 grams of good fats, 6 grams of protein, and a variety of vitamins and minerals. 

    Eggs, which are high in zinc and selenium, also contain a variety of B vitamins, and choline, which is necessary for many metabolic processes but is a nutrient that the majority of us do not get enough of from our diets.

  1. Mushrooms

    Shiitake and button mushrooms are also excellent providers of zinc. White button mushrooms contain roughly 8 milligrams of zinc per 100 calories. 

    Shiitake mushrooms contain 5 mg of zinc per similar 200-calorie serving. These mushrooms have a delicious umami flavor and are a fantastic vegetarian source of zinc.

  1. Whole Grains

    Wheat, rice, oats, and quinoa all contain some zinc, but they also include phytates, which can bind to zinc and prevent its absorption. 

    Even while whole grains have a higher phytate content than refined grains, they are still healthier for your health in general since they also contain essential elements including B vitamins, selenium, magnesium, iron, and beneficial fiber.

    Since eating whole grains is linked to a lower risk of obesity, type 2 diabetes, and heart disease, they are highly recommended as part of a healthy diet.


There are other considerations to make in addition to eating foods high in zinc. When to eat these items is another consideration.

After engaging in vigorous exercise, try to eat one of the foods high in zinc listed in this article since you can lose zinc through sweat.

To strengthen your immune system and maintain optimal health, combine zinc and vitamin C in your diet. If you don’t give your body enough zinc, it will let you know through signs and symptoms.

Dealing with a zinc deficit is not very frequent, but it is not impossible. Vegetarians and vegans, women who are pregnant or nursing, and people who have gastrointestinal conditions like inflammatory bowel disease are among those who are more at risk.

If you are genetically predisposed to processing zinc inefficiently, zinc deficiency may result.

The majority of people’s bodies process zinc effectively, but some people need more zinc because their bodies don’t absorb or use it as well as others do. Some individuals have genetic mutations that increase their requirement for zinc.