List of 10 Foods High in Zinc

Zinc helps support a healthy immune system, builds proteins and even keeps your sense of smell working properly. Many foods naturally contain zinc. To ensure your diet is balanced, be sure to get enough of these foods high in zinc.

A List of 10 Foods High in Zinc

Zinc is a mineral that is required by our bodies to support many functions, try and include the following zinc-rich foods into your daily diet plan

1. Oysters

Oysters are often known for their supposed aphrodisiac qualities, but they are also a great source of zinc. Depending upon the type of oysters you choose, one serving could supply all your daily requirements for zinc.

2. Wheat Germ

Wheat germ is a food high in zinc. Most of us, however, do not eat the germ when we eat wheat products. You’ll have to make a special effort to get some wheat germ into your diet. You can buy it in jars. It tastes great sprinkled on your cereal. Toasted wheat germ provides the most zinc.

3. Liver

The liver of any animal is a food high in zinc, but veal liver is the very best source. Keep in mind, however, that organ meats are high in cholesterol, so they should be eaten in moderation.

4. Sesame Products

Sesame is also a food high in zinc. Tahini (sesame butter) and sesame flour are all great ways to get a good dose of daily zinc.

5. Roast Beef

The shoulder, shank and chuck cuts of beef are all good sources of zinc. Stick with these leaner cuts to avoid too much saturated fat.

6. Chocolate

Dark chocolate and cocoa powder are also foods high in zinc. Milk chocolate also provides some zinc, but not as much as dark chocolate.

7. Seeds

Many seeds are great foods high in zinc. Roasted pumpkin seeds, squash seeds and watermelon seeds are the best sources.

8. Peanuts

Peanuts are very nutritious, and are a food high in zinc. Peanuts, like other nuts are also a source of healthy fats. They are high in calories, so portion control is important. Cashews are good, too.

9. Lamb

Lamb is another meat that is high in zinc. Though always popular in Europe, lamb is becoming more popular in the US, too.

10. Shellfish

Crab and lobster are also foods high in zinc. They are low in calories, too and can be prepared a wide variety of ways.

Zinc supplements can be helpful

You can also take zinc supplements if you feel that you’re not getting enough foods high in zinc in your diet. Many cereals are also fortified with zinc. Ensuring that your intake of zinc is adequate is especially important during cold and flu season.

Zinc is a critical part of a healthy immune system, and getting adequate zinc in your diet can help you fight off colds and flu. It can also help you recover from these viruses if you do catch them.

So, be sure to eat plenty of these foods high in zinc. They’re delicious and provide a mineral necessary for a healthy body.