6 Foods High in Zinc

Medically reviewed by Barbie Cervoni, MS, RD, CDCES, CDN

Zinc is an essential nutrient required for countless processes in the body. The mineral supports healthy immune function, wound repair, and even assists in the production of DNA.

Zinc is also needed for senses like taste and smell, as well as cell division. Therefore, it's a key nutrient for healthy growth and development during pregnancy and childhood.

Zinc must be consumed through the diet or supplements, since the body does not naturally produce it on its own.

Animal proteins like fish and meat are among the best sources of zinc, but plant-based foods, like seeds and fortified cereals, also contain the essential mineral.

Fruits and vegetables, on the other hand, are generally not good sources of zinc. And even some plant foods that do contain zinc, like nuts and beans, also carry compounds called phytates, which can bind with zinc in the body and reduce your ability to absorb the mineral.

Here are foods that are high in zinc, and how they can benefit your health.

Fish and Shellfish

Fatty fish and shellfish are among the best sources of anti-inflammatory omega-3 fats. These unsaturated fatty acids contribute to cardiovascular health, support cognition, and may even improve fertility outcomes. They're also packed with key nutrients like vitamin B12 and iron, in addition to zinc.

While oysters are the richest source of dietary zinc, other shellfish like blue crab and and shrimp are also good sources of zinc.

Here is the seafood highest in zinc:

• Oysters (raw): 32 milligrams (mg) per 2 ounces (oz), or 291% of the daily value (DV)

• Blue crab (cooked): 3.2 mg per 3 oz, or 29% of the DV

• Shrimp (cooked): 1.4 mg per 3 oz, or 13% of the DV

• Sardines (canned and drained): 1.1 mg per 3 oz, or 10% of the DV

Related: 15 Foods That Are High in Vitamin B12

Beef and Pork

Beef is often known for being high in iron, but red meat is also a key source of zinc. Pork is also a good source of zinc. If you're leaning on these proteins to optimize your zinc intake, be sure to choose leaner cuts of meat to support your heart health. Pork tenderloin, for example, is the leanest cut of pork.

The following meat products can help you meet your daily zinc needs:

• Beef (bottom sirloin, roasted): 3.8 mg per 3 oz, or 35% of the DV

• Pork (center loin, broiled): 1.9 mg per 3 oz, or 17% of the DV
  

Nuts and Seeds

Nuts and seeds are a key component of a nutritious diet. Seeds in particular are a good source of heart-healthy unsaturated fats, as well as vitamins and minerals like vitamin E, magnesium, and non-heme iron. The Dietary Guidelines for Americans recommend incorporating five ounces of nuts and seeds weekly.

Here are some of the best nut and seed sources of zinc:

• Pumpkin seeds (roasted): 2.2 mg per 1 oz, or 20% of the DV

• Hemp seeds (hulled): 2.9 mg per 3 tablespoons, or 26% of the DV

• Pine nuts: 1.8 mg per 1 oz, or about 16% of the DV

• Pecans: 1.3 mg per 1 oz, or about 12% of the DV

• Chia seeds: 1.3 mg per 1 oz, or 12% of the DV

• Brazil nuts: 1.2 mg per 1 oz, or about 11% of the DV

Fortified Cereals

If you're vegetarian, fortified foods— foods that have had additional nutrients added during production— can be good, easy sources of zinc.

Breakfast cereals are commonly fortified with key minerals like iron and zinc. Opt for cereals that are low in added sugars to avoid a blood sugar spike first thing in the morning. Pair your cereal with fiber, protein and fat for a satiating and sugar friendly meal. For example, cereal with Greek yogurt, blueberries and ground flaxseed.

Examples of fortified breakfast cereals include Cheerios, Grape Nuts, and Total, which provide anywhere from 20 to 100% of the DV for zinc.

Related: The 9 Best High-Fiber Cereals That Can Help Keep You Regular, According to a Dietitian

Poultry

Poultry products like chicken and turkey offer zinc in addition to vitamins like B6 and B12, which assist in carbohydrate metabolism and red blood cell production.

Here are a couple of zinc-rich sources of poultry:

• Turkey breast (roasted): 1.5 mg per 3 oz, or 14% of the DV

• Rotisserie chicken thigh: 1.4 mg per thigh, or 13% of the DV
  

Shiitake Mushrooms

Vegetables are generally not high in zinc, but fungi like the shiitake mushroom do contain a good amount of zinc. One cup of cooked shiitake mushrooms delivers 1.9 mg of zinc, or about 18% of the DV.

Other Considerations

The maximum safe intake for zinc (from foods and supplements) is 40 mg per day for adults aged 19 and older.

Excessive zinc consumption can worsen immune function and lower healthy HDL cholesterol levels. High zinc intake from supplements can also lead to nutrient deficiencies. This is because zinc and copper compete for absorption in the body. Supplementing with high amounts of zinc can therefore reduce copper absorption and potentially cause a copper deficiency over time.

If you're considering starting a zinc supplement, work with your healthcare provider to determine the right dosage and whether you should simultaneously supplement with copper, as well.

The Importance of Getting Enough Zinc

Zinc is crucial for a variety of functions in the body. Here are just a few of them:

• Cell division: The mineral is a key player during growth, like during pregnancy, childhood, and adolescence, when the body undergoes significant, rapid changes.

• Healthy immune function: Without enough zinc, cells of the immune system (like lymphocytes and neutrophils) cannot function optimally. Some research suggests that consuming zinc lozenges at the onset of a common cold can modestly reduce its duration (though not the severity) by about two days. However, findings have been mixed, so more research is needed to determine how effective zinc truly is at reducing the effects of a cold.

• Healthy skin barrier: The mineral assists in reducing inflammation and generating new skin cells at wound sites.

Recommended Zinc Intake

Zinc needs change depending on one's sex, age, and stage of life. Here are the recommended dietary allowances (RDAs) for zinc by age group:

• Men aged 14 and older: 11 mg
  

• Women aged 14-18: 9 mg

• Pregnant women aged 14-18: 12 mg

• Breastfeeding women aged 14-18: 13 mg

• Women aged 19 and older: 8 mg

• Pregnant women aged 19 and older: 11 mg

• Breastfeeding women aged 19 and older: 12 mg

Risks of Not Getting Enough Zinc

Because zinc is widely available in the standard American diet, zinc deficiencies are not common in the United States.

Insufficient zinc levels can lead to compromised immune function and growth and developmental delays in children.

Interestingly, a zinc deficiency can both cause and result from diarrhea. That is, low zinc levels increase childrens' susceptibility to diarrheal diseases, while chronic diarrhea leads to greater zinc losses from the body.

Other signs and symptoms of zinc deficiency include low appetite and compromised growth in children. In adults, zinc deficiency can interfere with cognitive function and proper wound healing. Zinc deficiency can also lead to losses or alterations in senses like taste or smell.

It's important to note that the symptoms described above can result from a number of different causes, not just zinc deficiency. If you suspect you may have a zinc deficiency, ask your healthcare provider to run bloodwork to assess your levels.

Though low zinc levels are fairly rare, individuals at higher risk of zinc deficiency include:

• People living in lower-income countries

• Pregnant women

• Infants, children, and teenagers

• People who are malnourished

• People experiencing chronic diarrhea

• Individuals diagnosed with conditions that can interfere with nutrient absorption, such as celiac disease and inflammatory bowel disease (IBS)

• People who struggle with alcohol abuse

• Vegetarians with limited diets

A Quick Review

Zinc is an essential mineral that your body doesn't product on its own. The nutrient plays a key role in immune and skin health, as well as growth and development. You can get zinc from animal foods like fish, meat, and poultry, but the nutrient can also be found in plant proteins like nuts and seeds.

Zinc deficiencies are uncommon in the United States. If you think you could be low in zinc, reach out to your healthcare provider to determine your zinc status and safely correct your levels if needed.

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Read the original article on Health.