11 Healthy Foods that are Very High in Zinc

Foods that are high in zinc includes dark chocolate, wheat germ, crabs and lobster, dairy products, poultry, legumes, pine nuts, mushroom, fortified cereals, berries, and garlic.

Zinc performs various bodily functions. For instance, this mineral helps maintain a sense of smell, boosts the immune system, improves eyesight, and triggers certain enzymes to produce DNA, strengthens hair, and prevents premature aging.

Health experts recommend balancing zinc levels in your body as it alleviates PMS symptoms in women and improves testosterone production in men.

In case of zinc deficiency, you can experience loss of appetite, impaired immunity, skin issues, hair loss, and weak eyesight. Moreover, zinc deficiency in children leads to diarrhea. Stocking up zinc in your body is quite easy as the mineral is present in the following food sources.

11 Healthy Foods that are Very High in Zinc

Dark Chocolate

1. Dark Chocolate

A piece of dark chocolate can become a delicious way to obtain 9.6 mg of zinc. Consuming chocolate in moderation also benefits your cardiovascular health and promotes the several bodily functions. However, you need to keep an eye on its quantity. Plus, it would be even better if you opt for unsweetened chocolate-square to control your calorie intake.

Other health benefits of dark chocolate are that it helps balance cholesterol level, provides antioxidants, boosts energy, improves blood flow, decreases high blood pressure, and protects skin against UV rays.

2. Wheat Germ

11 Amazing Health Benefits of Wheat Germ

100g of wheat germ provides up to 17mg of zinc which is your daily requirement as well. It is one of the nutrient-dense food sources that is low in calories. So, you can consume it on a daily basis without counting calories. Simply put some roasted wheat germs on your salad and make the most of it.

Some significant health benefits of wheat germ are that it helps you lose weight, provides dietary fiber, improves digestion, absorbs excess cholesterol, and promotes circulation.

3. Crab and Lobster

11 Amazing Health Benefits of Eating Crab

Lobster and crabs are packed with zinc. You can obtain up to 6.5 mg of the mineral from Alaskan king crab whereas lobster contains 3.4 mg of zinc. Zinc promotes heart health. So, you need to incorporate at least one serving of either crab or lobster into your diet to keep the zinc deficiency at bay.

Apart from crab and lobster, other seafood like salmon, sardines, sole, or flounder can also provide a considerable amount of this mineral.

Health benefits of lobster and crab are that they strengthen hair follicles, promote cardiovascular health, improve eyesight, and provide omega-3s.

4. Dairy Products


You can consume milk or yogurt to obtain your daily dose of zinc. One cup of plain yogurt provides up to 2.2mg of the mineral. You can top it off with fresh fruit, nuts, seeds, and granola to prepare a nutrient-dense meal.

Moreover, a single serving of milk contains around 1 mg of zinc which is necessary to consume on a daily basis. You can add milk to smoothies, cereal, or oatmeal to eat a nutritious breakfast.

Health benefits of dairy products are that they are rich in calcium, strengthen your bone and teeth, prevent bone diseases, and promote the healthy development of children.

5. Poultry

Turkey and chicken

Turkey and chicken are not only packed with protein, but these food sources contain a considerable amount of zinc well. It is worth noting that poultry contains fewer calories as compared to red meat; so, you can consume up to three servings in a week. One grilled turkey breast provides 0.9mg of zinc whereas one chicken breast contains 0.6 mg of the mineral.

Health benefits of poultry products are that they balance cholesterol levels, promote heart health, stimulate the brain, and help you lose weight.

6. Legumes


Lentils, chickpeas, hummus, and black beans are great sources of zinc. Health experts recommend incorporating each legume into your diet to keep zinc deficiency at bay.

Moreover, legumes are not only packed with nutrients, but they are low in calories as well. This factor makes legumes ideal for vegans, vegetarians, and obese individuals. You can opt for one cooked cup of any of the legumes along with sautéed vegetable to boost nutrients in your body.

Health benefits of legumes are that they keep your body energized, keep you full for hours, improve digestion, treat stomach disorders, boost immunity, and protect skin from damaging elements.

7. Pine Nuts

11 Amazing Health Benefits of Pine Nuts

Munching on a handful of nuts especially pine nuts is an excellent way to obtain zinc. Simply top plain yogurt with the pine nuts or add them to your salad bowl to consume up to 2.2g of zinc. Apart from pine nuts, pumpkin seeds also provide a considerable amount of zinc which you can incorporate into your diet as well.

Some significant health benefits of pine nuts are that they maintain blood pressure, promote heart rate, improve eyesight, prevent indigestion, combat anemia, and promote skin health.

8. Mushroom

Mushrooms health benefits

100g of mushrooms contain 0.9mg of zinc. This makes it one of the zinc dense vegetables. You can consume mushrooms in several ways. Also, be sure to incorporate a moderate serving of mushroom into the diet of children to promote healthy growth. Zinc obtained via food sources is necessary to improve the overall health of children and adults alike.

Health benefits of mushroom are that it boosts immunity, improves metabolic rate, prevents age-related memory deterioration, and increases bone density.

9. Fortified Cereals

15 Amazing Health Benefits of Whole Grains

Multigrain, wholegrain, and bran are a powerhouse of many nutrients including zinc. So, try to begin your day with a considerable amount of the mineral. This mineral, when obtained via cereals, allows your body to absorb nutrients properly. You only need to keep an eye on sugar intake with cereals to make the most of this nutritious food.

Some significant health benefits of cereals are that they improve digestion, boost metabolic rate, absorb excess cholesterol, promote circulation, and keep your body full and energized.

10. Berries


Berries like strawberries, raspberries, loganberries are a delicious way to keep zinc deficiency at bay. Whether you consume any of the berries as a whole or add them to smoothies and salads, these fruits will benefit your overall well-being.

Some of the berries are a powerhouse of antioxidants which your body needs to reduce oxidative stress on organs.

Health benefits of berries are that they promote skin elasticity, prevent premature aging, improve skin complexion, increase energy levels, and prevents anemia.

11. Garlic

11 Impressive Health Benefits of Garlic Juice

Apart from adding flavor to your meals, garlic contains 1.16mg of zinc. It might not provide the daily requirement of the mineral, but you can still get small doses from the cloves of garlic to balance zinc in your body.

So, do not forget to add some garlic whether you are sautéing vegetables or meat.

Health benefits of garlic are that it controls cholesterol levels, keeps your heart healthy, burns fat, boosts immunity, provides antioxidants, and prevents the onset of various skin infections.

Bottom Line

From boosting immunity to delaying premature aging, zinc can do wonders for your health. Therefore, consume zinc rich foods and embrace a healthy body.


26 Foods High in Zinc for Overall Good Health

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