Zinc is a vital trace mineral that is necessary for numerous bodily functions[1], from immune defence to the maintenance of skin, hair, and nails[2][3]. It plays an important role in metabolism, assisting in the breakdown of nutrients and energy production[2]. Unlike some nutrients, the body does not store zinc, so regular consumption through food is required to meet your daily needs[4].
This guide will explore some of the best zinc-rich foods and how including them in your diet can naturally support your health.
Key Takeaways:
- • Zinc is a vital mineral for immune function, skin repair, cell growth, and metabolism.
- • Regular intake of zinc is necessary as the body does not store zinc. The recommended daily intake is 9.5 mg for men and 7 mg for women.
- • Animal-based foods like oysters, beef, chicken, and crab provide the highest zinc levels.
- • Plant-based sources such as quinoa, lentils, pumpkin seeds, and fortified cereals are excellent for vegetarians and vegans.
- • Zinc supplements may be useful if your diet doesn’t provide enough zinc, but consult a healthcare professional before taking them.
Why Zinc Is Important for Your Health
Zinc is essential for the proper functioning of the immune system, helping the body combat infections and heal wounds[5]. It is also crucial for skin health, promoting tissue repair and maintaining the structure of cell membranes[3][6]. Zinc plays a role in cell division and growth, supporting reproductive health and contributing to DNA synthesis[7]. Furthermore, zinc is linked to cognitive function, helping improve memory and focus[8]. It is involved in metabolising carbohydrates, proteins, and fats, providing energy to keep you active throughout the day[9]. These wide-ranging benefits of zinc make it an important nutrient for overall well-being.
Foods High in Zinc
Here’s a look at the top food sources rich in zinc, categorised for both animal-based and plant-based options.
Seafood and Meat (Animal-Based Sources)
Animal-based foods, particularly seafood and meat, are excellent sources of zinc, providing the highly bioavailable heme form, which the body absorbs more efficiently. These foods are often the most potent and reliable ways to boost your daily zinc intake.
1. Oysters
Oysters are the most concentrated source of zinc, offering an impressive 39 mg of zinc per 100g, far exceeding the daily requirement for both men and women[10]. This makes them an excellent choice for rapidly increasing zinc levels.
How to Include: Enjoy oysters raw, grilled, or added to stews for a nutrient-packed meal.
2. Beef
Lean cuts of beef provide approximately 6 mg of zinc per 100g, making it one of the richest sources of zinc among meats[11]. It is also a great source of high-quality protein.
How to Include: Grill lean steak, prepare beef stews, or add minced beef to your favourite dishes.
3. Pork
Pork contains around 2.2 mg of zinc per 100g, whether from lean or fatty cuts[12]. It’s a versatile meat that adds zinc and essential nutrients to your meals.
How to Include: Roast pork or use pork cuts in casseroles and stir-fries for a tasty zinc boost.
4. Chicken and Turkey
Chicken and turkey are affordable and nutritious sources of zinc. They also provide high-quality protein and are widely available.
- • Chicken: Cooked chicken contains around 1 mg of zinc per 100g, making it a healthy choice for those looking to boost their intake of zinc and protein[13].
- • Turkey: Boiled turkey provides approximately 3.1 mg of zinc per 100g, another lean, nutrient-rich option[14].
How to Include: Grill, roast, or add chicken and turkey to salads, soups, or sandwiches for an easy zinc boost.
5. Crab and Lobster
Crab and lobster are excellent sources of zinc, are rich in other minerals, and are low in fat.
- • Crab: Cooked crab provides around 3.7 mg of zinc per 100g. It’s also high in protein and contains omega-3 fatty acids, which benefit heart health[15].
- • Lobster: Boiled lobster contains approximately 4 mg of zinc per 100g and is an indulgent, nutrient-dense seafood option[16].
How to Include: Enjoy crab or lobster steamed in salads or as part of a seafood platter for a delicious and zinc-rich meal.
Plant-Based Sources (Vegetarian and Vegan Options)
While plant-based sources are not as high in zinc as animal-based foods, they still contribute meaningful amounts of minerals and offer a variety of other nutrients. Below are some excellent plant-based options for boosting zinc intake.
1. Whole Grains
Whole grains are another plant-based option that provides moderate amounts of zinc and other essential nutrients like fibre and B vitamins.
- • Quinoa: Cooked quinoa offers around 2 mg of zinc per 100g and is rich in protein and fibre, making it a great addition to vegetarian and vegan diets[17].
- • Brown Rice: Cooked brown rice contains about 1 mg of zinc per 100g, fibre, and magnesium[18].
- • Oats: Oats offer approximately 3.6 mg of zinc per 100g. They are also a great source of fibre, which supports heart health and digestion[19].
How to Include: Use quinoa in salads, brown rice as a side dish, and oats in porridge or smoothies for a simple way to boost your zinc intake.
2. Nuts and Seeds
Nuts and seeds are excellent sources of zinc, especially for those following a vegetarian or vegan diet.
- • Pumpkin Seeds: Pumpkin seeds are particularly rich in zinc, offering about 7.8 mg of zinc per 100g, making them one of the best plant-based options for zinc[20].
- • Chia Seeds: Chia seeds contain approximately 4.6 mg of zinc per 100g and are also high in omega-3 fatty acids, fibre, and antioxidants[21].
- • Cashews: Cashews provide around 5.7 mg of zinc per 100g and healthy fats and magnesium, contributing to heart and bone health[22].
How to Include: Sprinkle pumpkin or chia seeds over salads, yoghurt, or smoothies. Enjoy cashews as a snack, or add them to stir-fries and salads for extra texture and flavour.
3. Legumes
Legumes are one of the best plant-based sources of zinc, providing a good amount of the mineral alongside protein and fibre.
- • Lentils: Lentils contain about 1.3 mg of zinc per 100g[23]. They are also a great plant-based protein and fibre source, supporting heart health and digestion.
- • Chickpeas: Chickpeas provide approximately 1.5 mg of zinc per 100g[24]. They are also rich in protein and fibre, which help promote satiety and healthy digestion.
- • Black Beans: Black beans offer around 1.1 mg of zinc per 100g, making them a solid plant-based option for zinc intake[25]. They also provide protein, fibre, and antioxidants.
How to Include: Add lentils to soups and stews, use chickpeas in curries or hummus, and include black beans in burritos, salads, or veggie burgers for hearty, nutritious meals.
4. Vegetables
Although not as rich in zinc, vegetables provide smaller amounts of zinc and other important nutrients supporting overall health.
- • Spinach: Cooked spinach contains about 0.7 mg of zinc per 100g and other key nutrients like vitamin C, iron, and calcium, contributing to a healthy immune system and overall vitality[26].
- • Mushrooms: Mushrooms offer approximately 0.5 mg of zinc per 100g, making them a decent plant-based option for boosting your zinc intake[27]. They are also rich in antioxidants and B vitamins.
How to Include: Add spinach to stir-fries or blend it into smoothies, and use mushrooms in soups, stir-fries, or as a topping for pizzas and salads for added flavour and nutrients.
5. Fruits
Fruits generally contain lower levels of zinc but are rich in vitamins, antioxidants, and fibre, offering other health benefits alongside moderate zinc content.
- •Avocados: Avocados provide about 0.6 mg of zinc per 100g[28]. They are also high in healthy fats, potassium, and fibre, which support heart health and digestion.
- •Berries: While berries are not significant sources of zinc, with approximately 0.2 mg per 100g, they are packed with antioxidants, vitamin C, and fibre, which support overall health and immune function[29].
How to Include: Add avocado to salads, spread on toast, or blend into smoothies. Enjoy berries as a snack, in porridge, or as a topping for yoghurt or cereal for a fresh and nutritious meal addition.
6. Fortified Cereals
Fortified breakfast cereals are convenient for increasing your zinc intake, especially for vegetarians and vegans.
How to Include: Start your day with a bowl of fortified cereal, or mix it with yoghurt for a quick, nutrient-rich breakfast.
Dairy and Eggs
1. Milk: Milk contains around 0.4 mg of zinc per 100g and is rich in calcium, making it great for bone health[30].
How to Include: Drink milk or use it in cereals, smoothies, and sauces.
2. Cheese: Cheddar cheese provides about 3.6 mg of zinc per 100g and is also a good source of protein and calcium[31].
How to Include: Add cheese to sandwiches, salads, or as a snack with whole grain crackers.
3. Yoghurt: Yoghurt offers around 0.5 mg of zinc per 100g and contains probiotics that promote gut health[32].
How to Include: Include yoghurt in breakfast bowls or as a smoothie base.
4. Egg Yolks: Egg yolks contain approximately 2.3 mg of zinc per 100g and are rich in vitamins D and A[33].
How to Include: Enjoy eggs boiled, scrambled, or in omelettes for a nutrient-packed meal.
Can You Rely Solely on Food for Your Zinc Needs?
In most cases, it’s possible to meet your daily zinc requirements through a balanced diet. However, certain groups, such as vegans, pregnant women, or those with absorption issues, may find it difficult to get enough zinc from food alone[34]. For these individuals, zinc supplements can be helpful.
Zinc Supplements: When Food Isn’t Enough
If your diet doesn’t provide enough zinc, supplements can help bridge the gap. Common forms include zinc gluconate and zinc citrate, which are easily absorbed and simple to incorporate into your routine[35]. The NHS recommends a daily intake of 9.5 mg for men and 7 mg for women[36]. Still, you must consult a healthcare expert before starting any supplement to ensure the right dosage for your needs. Explore options from trusted brands available at Nature’s Fix for high-quality zinc supplements.
Conclusion
Zinc is essential for overall health, and incorporating zinc-rich foods into your diet is the best way to meet daily needs. You can naturally boost your zinc intake by including seafood, meats, dairy, legumes, nuts, and seeds in your meals. Zinc supplements are convenient for those needing extra support, but whole foods should always be the first choice.
Explore a range of the best zinc supplements from various reputed brands at Nature’s Fix to support your health.
FAQs
1. How much zinc should I consume daily?
The recommended daily zinc intake is 9.5 mg for men and 7 mg for women[36].
2. Can I get too much zinc from food?
It’s unlikely to get too much zinc from food alone. However, excessive supplementation can cause side effects.
3. Is there a limit to how much zinc supplement I can take daily?
Yes, it’s recommended not to take more than 25 mg of zinc supplements per day unless advised by a doctor[36].
4. Can zinc interfere with copper absorption?
Yes, high doses of zinc over long periods can interfere with copper absorption, so balance your intake accordingly[38].
References:
1 – https://www.ncbi.nlm.nih.gov/books/NBK493231/
2 – https://www.healthline.com/nutrition/zinc
3 – https://www.medicalnewstoday.com/articles/zinc-deficiency-and-nails
4 – https://www.webmd.com/vitamins/ai/ingredientmono-982/zinc
5 – https://www.news-medical.net/health/The-Role-of-Zinc-in-Immune-Health-and-Wound-Healing.aspx
6 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5793244/
7 – https://www.ncbi.nlm.nih.gov/books/NBK493231/
8 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7911739/
9 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8231141/
10 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099132/nutrients
11 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/168636/nutrients
12 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/167902/nutrients
13 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients
14 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/nutrients
15 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099111/nutrients
16 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099125/nutrients
17 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
18 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
19 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101825/nutrients
20 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/nutrients
21 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
22 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
23 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
24 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
25 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/173735/nutrients
26 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
27 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103362/nutrients
28 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
29 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344766/nutrients
30 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097512/nutrients
31 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
32 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/171284/nutrients
33 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
34 – https://ods.od.nih.gov/factsheets/Zinc-Consumer/
35 – https://pubmed.ncbi.nlm.nih.gov/24259556/
36 – https://www.nhs.uk/conditions/vitamins-and-minerals/others/
37 – https://www.webmd.com/vitamins/ai/ingredientmono-982/zinc
38 – https://www.mountsinai.org/health-library/supplement/zinc
