Zinc-Rich Foods: Benefits and Sources

Zinc-rich foods are dietary sources of zinc, an essential mineral that plays a key role in immune function, wound healing, and DNA synthesis.

zinc-rich foods FAQ

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What foods are high in zinc?

Most foods high in zinc come from animals, such as oysters, grass-fed beef and lamb, but there are also plant-based foods that contain zinc, including seeds and lentils. Eating enough zinc boosts immunity, reduces inflammation, fights oxidative stress, supports the heart, promotes muscle growth and helps balance your hormones.

Which plant based foods contain zinc?

Another plant-based option of zinc is legumes. Goodson notes that chickpeas, lentils and beans contain zinc. One cup of black beans contains 1 milligram of zinc. One cup of cooked chickpeas contains 2.53 milligrams of zinc and 1 cup of raw lentils contains just over 6 milligrams of zinc.

What is a good source of zinc?

The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are other kinds of seafood, nuts whole grains, breakfast cereals, and dairy products. Where does zinc come from? How much zinc do I need? What are the best sources of zinc? What is zinc?

Are vegetables a good source of zinc?

In general, fruits and vegetables aren’t the best sources of zinc. Some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat. For example, a large regular potato contains 1.08 mg, or 10% of the DV for males and 14% for females.