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8 Zinc Rich Foods to Include in Your Diet

zinc rich foods

8 Zinc Rich Foods 

Zinc is a vital mineral for optimum health. It is required for the functioning of approximately 300 enzymes and is involved in a wide range of biological functions. It metabolises foods, keeps your immune system in check, and helps your body grow and repair tissues. You must drink enough zinc every day to meet your daily requirements because your body does not store it.

Men should consume 11 mg of zinc per day, while women should consume 8 mg Which is more than women to work more whole day. Zinc deficiency can affect young children, teenagers, the elderly, and women who are pregnant or lactating. However, eating a healthy, balanced diet that includes zinc-rich foods should meet everyone's needs.

Food sources of zinc

The following are some of the top zinc-rich foods (One can take this biotin supplement as well).


Meat is a good source of zinc food. Although one can find zinc in a lot of meats like pork, lamb, or cattle, Red meat is a very good source. In fact, a 100-gram (3.5-ounce) portion of raw ground beef provides 4.8 milligrammes of zinc or 44 per cent of the Daily Value (DV) for the mineral.

This amount of meat also provides 176 calories, 20 grams of the total, and 10 grams of saturated fat. Meat also has other good minerals such as creatine, Vitamin B, and iron. It's worth noting that eating a lot of red meat, particularly processed meat, has been linked to an increased risk of heart disease and various cancers.

However, as long as you limit your intake of processed meats and consume unprocessed red meats as part of a diet rich in fruits, vegetables, and fibre, this is unlikely to be a problem. 


There are some seeds that are better than other seeds. For males and women, 3 tablespoons (30 g) of hemp seeds, for example, offer 31 per cent and 43 per cent of daily requirements, respectively. Sesame seeds, pumpkin, and squash are among other seeds that are high in zinc.

Seeds are a fantastic addition to your diet because they contain fibre, healthy fats, vitamins, and minerals in addition to zinc. There are many health benefits that are linked to it, such as lower cholesterol and blood pressure if one is following a diet plan and these are taken as per that diet plan.


One can also increase zinc intake by taking cashews, peanuts, pine nuts, and almonds. Nuts also contain a variety of other beneficial elements, such as healthy fats and fibre, as well as a variety of vitamins and minerals. 


Cheese and milk are the best examples of zinc and mineral content in your diet.


One of the best sources of zinc is egg as it can help reach your daily goal. This has a lot of minerals and vitamins, including selenium and Vitamin B, and has 6 grams of protein, 77 calories, and 5 grams of healthy fats. Choline, for which the majority of people are deficient, can be gained from whole eggs. 

Whole grains

There are many whole grains with zinc like oats, rice, quinoa, and wheat. There are some grains that have phytates (grains such as legumes) that get bound to zinc and stop it from getting absorbed. As compared to refined grains, higher phytates are there in whole grains and hence less zinc in them. They are, however, far healthier for your health and contain a variety of key nutrients such as fibre, B vitamins, magnesium, iron, phosphorus, manganese, and selenium. 

Various Vegetables 

In general, vegetables and fruits have a lower content of zinc. But there are some vegetables that can provide enough amount of zinc and can help complete the requirements of every day (if one doesn’t take meat). 

Dark Chocolate

Surprisingly, dark chocolates have a good amount of zinc in them. In fact, a 100-gram (3.5-ounce) bar of 70%–85% dark chocolate provides 3.3 mg of zinc, which is 30% of the daily value. Although dark chocolate has a lot of good elements (good for the body), since it has 600 calories in every 100 grams, it is considered a high-calorie diet. 


Is banana rich in zinc?

Potassium, fibre, and natural sugar are all found in bananas. This fruit's fibre helps to move waste through your digestive tract and avoid constipation. 

  • The zinc content of large bananas (8 to 9 inches) is 0.25ml. 
  • The best way to eat it is straight-up or in a fruit salad. 
  • Consumption ideal (per day): a banana or two

Take Away 

To sustain good health, zinc should be consumed in good amounts as it is an essential mineral. The best way to get zinc in enough quantity is to have foods rich in zinc and zinc-rich foods including dairy products, legumes, nuts, seeds, fish, and meat. These dishes are easy to make and delicious to consume. If you're concerned that you're not receiving enough zinc from your diet, talk to your doctor about taking a zinc tablet as a supplement. So eat healthily and be healthy and have a well-balanced diet including zinc-rich foods and their supplements.