:Sources of zinc in food

:Meat -1
.Meat is an excellent source of zinc
Red meat is a particularly great source, but ample amounts can
.be found in all different kinds of meat, including beef
In fact, a 100-gram (3.5-ounce) serving of raw ground beef
.contains 4.8 mg of zinc, which is 44% of the Daily Value (DV)

:Shellfish-1
.Shellfish are healthy, low-calorie sources of zinc
Oysters contain particularly high amounts, with 6 medium
.oysters providing 32 mg, or 291% of the DV
Other types of shellfish contain less zinc than oysters but are
.still good sources
In fact, Alaskan crab contains 7.6 mg per 100 grams (3.5
ounces), which is 69% of the DV. Smaller shellfish like shrimp
and mussels are also good sources, both containing 14% of the
.DV per 100 grams (3.5 ounces)
However, if you are pregnant, make sure shellfish are
completely cooked before you eat them to minimize the risk of
.food poisoning

:Legumes -3
Legumes like chickpeas, lentils and beans all contain substantial
.amounts of zinc
In fact, 100 grams of cooked lentils contain around 12% of the
).)DV
However, they also contain phytates. These antinutrients
inhibit the absorption of zinc and other minerals, meaning zinc
from legumes isn’t as well absorbed as the zinc from animal
.product
Despite this, they can be an important source of zinc for people
following vegan or vegetarian diets. They are also an excellent
source of protein and fiber and can be easily added to soups,
.stews and salads
Heating, sprouting, soaking or fermenting plant sources of zinc
.like legumes can increase this mineral’s bioavailability

:Seeds-4
Seeds are a healthy addition to your diet and can help increase
.your zinc intake
For example, 3 tablespoons (30 grams) of hemp seeds contain
31% and 43% of the recommended daily intake for men and
.women, respectively
Other seeds containing significant amounts of zinc include
.squash, pumpkin and sesame seeds

:Nuts-5
Eating nuts such as pine nuts, peanuts, cashews and almonds
.can boost your intake of zinc
Nuts also contain other healthy nutrients, including healthy fats
.and fiber, as well as a number of other vitamins and minerals
If you’re looking for a nut high in zinc, cashews are a good
.choice. A 1-ounce (28-gram) serving contains 15% of the DV

:Dairy-6
Dairy foods like cheese and milk provide a host of nutrients,
.including zinc
Milk and cheese are two notable sources, as they contain high
amounts of bioavailable zinc, meaning most of the zinc in these
.foods can be absorbed by your body
For example, 100 grams of cheddar cheese contains about 28%
of the DV, while a single cup of full-fat milk contains around
.9%

:Eggs-7
Eggs contain a moderate amount of zinc and can help you meet
.your daily target
.For example, 1 large egg contains around 5% of the DV

:Whole Grain-8
Whole grains like wheat, quinoa, rice and oats contain some
.zinc

:Some Vegetables-9
.In general, fruits and vegetables are poor sources of zinc
However, some vegetables contain reasonable amounts and
can contribute to your daily needs, especially if you don’t eat
.meat
Potatoes, both regular and sweet varieties, contain
.approximately 1 mg per large potato, which is 9% of the DV
Other vegetables like green beans and kale contain less, at
.around 3% of the DV per 100 grams

:Dark Chocolate-10
Perhaps surprisingly, dark chocolate contains reasonable
.amounts of zinc
In fact, a 100-gram (3.5-ounce) bar of 70–85% dark chocolate
.contains 3.3 mg of zinc, or 30% of the DV