Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body, which is why consuming foods high in zinc is so important.
This mineral (along with iron) is needed in small amounts every day in order to maintain your health and perform important functions. Zinc benefits come from its presence within all bodily tissue — it’s needed for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process.
Zinc deficiency is now known to be a major malnutrition problem worldwide, and inadequate intake of zinc is one of the main causes. According to the World Health Organization, millions of people throughout the world may have inadequate levels of zinc in their diets.
In fact, zinc deficiency is ranked the fifth-leading risk factor in causing disease worldwide. It occurs when you don’t have enough sources of zinc in your diet or you have trouble absorbing zinc due to digestive disorders or very poor gut integrity.
The good news is that if people consume good sources of zinc daily, like the top 17 foods high in zinc listed below, they can prevent inadequate levels and reap the benefits of this essential mineral.
Foods High in Zinc
Animal products are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood.
Research shows that this is due to the absence of compounds that inhibit zinc absorption in animal sources and the presence of sulfur-containing amino acids that improve zinc absorption, like cysteine and methionine.
Although there are plant-based zinc foods, they’re less bioavailable because of their high content of phytic acid (or phytates), which inhibits zinc absorption.
Reports suggest that people who don’t eat meat or animal products, like people on a vegetarian or vegan diet, need up to 50 percent more zinc in their diets daily to absorb what they need.
However, the inhibitory effects of phytic acid on the absorption of zinc can be minimized with methods like soaking, heating, sprouting, fermenting and leavening. Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes.
The best way to achieve optimal zinc levels is to consume two to three servings of the following zinc foods per day:
1. Oysters
3 ounces (85 grams) of eastern, wild, cooked oysters contain 51.8 milligrams of zinc (471 percent Daily Value*)
Although eating oysters should not be done more than once in a while, they are particularly high in zinc. Oysters offer a range of nutrients, including protein and antioxidants, but eating them raw may contain bacteria and contaminants, including heavy metals like mercury and cadmium.
There are healthier ways to get zinc into your diet, though, so stick to eating oysters only occasionally.
2. Grass-fed beef
4 ounces (113 grams) of grass-fed ground beef contain 5.1 milligrams (46 percent DV*)
Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to help reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. While red meat is known for its very high zinc content, sticking to healthier options like grass-fed beef is ideal.
3. Beef liver
3 ounces (85 grams) of cooked beef liver contains 4.5 milligrams (41 percent DV*)
Beef liver contains a bit more calories, vitamin B12, vitamin B6, vitamin A, zinc and phosphorus compared to other types of liver. Cook it up with some grass-fed butter and onions.
4. Lamb
4 ounces (113 grams) of New Zealand leg of lamb contain 3.6 milligrams of zinc (33 percent DV*)
Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.
5. Hemp seeds
3 tablespoons (30 grams) of hulled hemp seeds contain 3 milligrams (27 percent DV*)
Not only are hemp seeds rich in zinc, but they are an excellent source of omega-3 and omega-6 fatty acids. They have been found to cause beneficial effects on your cardiovascular system and help keep inflammation at bay.
6. Pumpkin seeds
1 ounce (28 grams) of roasted, unsalted pumpkin seeds contains 2.2 milligrams of zinc (20 percent DV*)
Pumpkin seeds and pumpkin seed oil are key foods for maintaining wellness in postmenopausal women. Pumpkin seeds are also good for the prostate, and they promote your mental well-being.
7. Cashews
1 ounce (28 grams) of raw cashews contains 1.6 milligrams of zinc (15 percent DV*)
Cashews are rich in unsaturated fatty acids and high in protein. Studies indicate that cashews nutrition helps fight heart disease, reduce inflammation, promote healthier bones and support healthy brain function.
These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings.
Plus, cashews have a good zinc-to-copper ratio. This helps ensure that both of these minerals stay in balance.
8. Sunflower seeds
1 ounce (28 grams) of unsalted, toasted sunflower seed kernels contains 1.5 milligrams of zinc (14 percent DV*)
Sunflower seeds are high in many nutrients, not just zinc. Although there are relatively few calories in sunflower seeds, each serving packs in a serious punch of micronutrients like vitamin E, thiamine, manganese and copper.
9. Lentils
3.5 ounces (100 grams) of cooked, mature, unsalted, boiled lentils contain 1.3 milligrams of zinc (12 percent DV*)
Lentils are known for their beneficial effects. They are rich in polyphenols and micronutrients, including zinc.
Lentils serve as a plant-based protein, making them an excellent zinc-rich food for vegetarians.
10. Turkey breast
3 ounces (85 grams) of cooked, roasted turkey breast (meat only) contain 1.3 milligrams of zinc (12 percent DV*)
Turkey breast is a high-protein food, packing in more than 25 grams per three-ounce serving. We need protein for just about everything.
Not only are our hair, skin and nails made up of proteins, but protein also transports oxygen, aids in blood clotting, and repairs and regenerates tissue cells.