Consume These Foods That Are High In Zinc

Zinc is a mineral that plays an important role in keeping one healthy. It is an important part that helps over 300 enzymes function properly. It is also crucial in many other processes of the body. It helps to boost your immune system and has wound-healing powers.

This mineral is more commonly found in plant-based food than in animal-based food. However, there are also many fruits that are a great source of zinc. You can meet your daily requirement for it without taking supplements or meat. This is great news for vegans or people who don’t want to take supplements.

The required daily value is 11mg. But, if you are consuming a plant-based diet then you should aim for 30mg. Take a look at some of the foods that are high in zinc.


Legumes like lentils, beans, and chickpeas have a substantial amount that will help you reach your goal. However, legumes also contain phytates. These are antinutrients that hinder the absorption and other minerals in the body. This means that all the food you consume won’t necessarily be absorbed by the body. This is something to keep in mind if your main source of zinc is legumes.


Did you know that seeds are also a good source of zinc? However, you should know that some seeds are better than others. Three tablespoons of hemp seeds have about 32% to 43% of the recommended daily dose for men and women respectively.

Apart from being rich this mineral, seeds also contain healthy fats, vitamins, minerals, and fibers. All of these nutrients make seeds a great addition to your daily diet. They also help control blood pressure and reduce cholesterol.

Dark Chocolate


Everyone loves chocolate! Dark chocolate is not only great as a guilty pleasure. The darker the chocolate is, the better it is. They are also said to be great anti-depressants. If you choose a chocolate with 60-69 percent cocoa varieties, it will cover up 5% of your daily dose.

But, keep the sugar content in mind as well. It is better to stick to one-ounce serving per day. Indulging in dark chocolate can be fun, but it can also make you put on weight.


Meat is one of the best sources of zinc. In meat, red meat has the most amount. However, pork, lamb, or beef also contains this mineral. Apart from this, meat also has other important nutrients. These nutrients include fat, protein, vitamin B, iron, creatinine, and many more.

You have to be careful with the quantity of meat you consume. Going overboard with meat consumption will do more harm than good. Studies suggest that processed meat and red meat have been linked to some types of cancer and heart diseases. Hence, this is why heart patients are often told to avoid red meat.

As long as you consume unprocessed meat and keep the quantity in check, you are good to go. Just make sure to include fruits, vegetables, and fibers along with the meat.


Nuts are known to be good for you. Peanuts, cashews, pine nuts, almonds, etc can boost your intake of zinc. One ounce of cashews can provide you with 15% of the daily requirement. Nuts are also a great snacking option. A few nuts can eliminate the feeling of hunger completely. They are also known to reduce the risks of heart diseases, diabetes, cancer, and other diseases.

Crabs and Lobsters

Not many people know that crab and lobsters are also a great source of zinc. Certain types of fish are also great for you. Salmon, sardines, flounder, sole, etc have less zinc than Alaskan king crab but, they have enough content of zinc otherwise.


If someone does not consume meat, they can choose from a variety of vegetables. Vegetables like garlic, broccoli, mushrooms, spinach, kale, etc are a great source. If you consume a cup of raw kale or mushrooms, you will meet 2% of the daily dose of zinc. These are the perfect addition to your meal without the calories.

Whole Grains

Whole grains are packed with minerals, vitamins, fiber, and zinc. Just half a cup of oats covers about 6% of your daily intake. If you like brown rice, half a cup of it could cover 4% of your daily dosage. A slice of whole wheat bread is also a great way to get some zinc in your body. One slice of whole wheat bread contains 3% of your daily dose.

If you are someone who struggles with acne, it might be due to the lack of zinc in your diet. According to research, people have noticed changes in their acne in a matter of 12 days. This mineral has also proven to be helpful with many other problems like face rash, etc. Acute lack of this mineral could lead to loss of appetite and taste. Hence, it is important to include some zinc-rich food in your daily diet.

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