10 Best Foods That Are High in Zinc

Zinc is an important mineral that the body needs to do many things, like supporting the immune system, healing wounds, making DNA, and growing and developing. Since zinc isn't stored in the body, it's important to eat foods that are high in it on a daily basis. Here is a full list of the top 10 foods that are high in zinc.


1. Oysters

People love oysters because they have a lot of zinc—one dish gives you more zinc than you should get in a day. For a tasty and healthy zinc boost, eat them raw on the half shell or cook them in a variety of ways.

2. Pumpkin Seeds

A lot of nutrients are packed into these tiny seeds, including a lot of zinc. Pumpkin seeds are a healthy and crunchy snack that can be eaten on their own or added to yogurt, oatmeal, soups, or cookies.

3. Chickpeas

Garbanzo beans, which are another name for chickpeas, are very useful and full of zinc. If you want to eat more chickpeas, you can add them to salads, soups, stews, or make your own hummus for a tasty, zinc-rich snack.

4. Peanuts and cashews

Not only are cashews tasty, they are also a great way to get zinc. You can eat them as a snack on their own or add them to sauces, dressings, and sweets to make them creamier and higher in zinc.

5. Chicken

Chicken is a good source of zinc and lean energy. Choose chicken breasts or thighs that are skinless and boneless for a healthier choice. Eating chicken will also help you get more zinc.

6. Yogurt

Not only is yogurt full of good bacteria, it's also a good source of zinc. For the most zinc, choose plain, unsweetened yogurt. You can eat it by itself or mix it into smoothies, dips, or sauces.

7. Lentils

Lentils are a type of vegetable that are very high in nutrients and zinc. To get more zinc, add lentils to soups, stews, salads, or casseroles. You'll enjoy their rich taste and hearty texture.

8. Crab

Not only is crab meat tasty, it's also full of zinc. Seafood like crab is a great way to get more zinc while enjoying a delicate taste. You can eat it by itself, in salads, sandwiches, or soups.

9. Quinoa

Quinoa is a pseudo-grain that doesn't contain gluten and is a good source of zinc and all nine essential amino acids. You can add quinoa to soups, stir-fries, or grain bowls as a base to get more zinc while enjoying its nutty taste and fluffy texture.

10. Dark Chocolate

Dark chocolate is a great way to satisfy your sweet tooth and get more zinc at the same time. Choose kinds that have a lot of cocoa to get the most zinc, and enjoy the rich taste and antioxidants that dark chocolate gives you.

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