The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day:
1. Lamb
3 ounces: 6.7 milligrams (45 percent DV)
Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.
2. Pumpkin Seeds
1 cup: 6.6 milligrams (44 percent DV)
Pumpkin seeds and pumpkin seed oil are able to reduce the risk of breast cancer in post-menopausal women, according to research published in Nutrition and Cancer. Pumpkin seeds are also good for prostate health, and they promote your mental health.
3. Hemp Seeds
1 ounce: 5 milligrams (34 percent DV)
Not only are hemp seeds rich in zinc, but they are an excellent source of omega-3 and omega-6 fatty acids, which have beneficial effects on your cardiovascular system and helps to keep inflammation at bay.
4. Grass-Fed Beef
100 grams: 4.5 milligrams (30 percent DV)
Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to help fight cancer, reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle.
5. Chickpeas (Garbanzo Beans)
1 cup: 2.5 milligrams (17 percent DV)
Chickpeas, like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Studies show that chickpeas increase satiety and help with weight loss. They also improve digestion by quickly moving foods through the digestive tract.
6. Lentils
1 cup: 2.5 milligrams (17 percent DV)
Lentils are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. Lentils serve as a plant-based protein, making them an excellent zinc rich food for vegetarians.
7. Cocoa Powder
1 ounce: 1.9 milligrams (13 percent DV)
Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. Because of the presence of flavonoids in cocoa powder, it helps improve blood flow and lower blood pressure, too.
8. Cashews
1 ounce: 1.6 milligrams (11 percent DV)
Cashews are rich in unsaturated fatty acids and high in protein. Cashews nutrition helps fight heart disease, reduce inflammation, promote bone health and support healthy brain function. These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. Plus, cashews have a good zinc to copper ratio, to help ensure that both of these minerals stay in balance.
9. Kefir or Yogurt
1 cup: 1.4 milligrams (10 percent DV) (values vary)
Kefir and yogurt are cultured dairy products that serve as probiotic foods. Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote cardiovascular health and regulate your mood.
10. Ricotta Cheese
½ cup: 1.4 milligrams (10 percent DV)
Ricotta cheese is one of the healthiest cheese options because it contains notable amounts of healthy fatty acids and micronutrients, including zinc. Compared to many other cheeses, ricotta is also lower in sodium and saturated fat, and its considered a “fresh cheese” because it’s not aged.
11. Mushrooms
1 cup: 1.4 milligrams (9 percent DV)
Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities, reduce inflammation, fight cancer, protect your heart and improve brain function.
12. Spinach
1 cup: 1.4 milligrams (9 percent DV)
Spinach is one of the most nutrient-dense foods in existence. It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even cancer.
13. Avocado
1 avocado: 1.3 milligrams: (8 percent DV)
If you’re looking for fruits that contain zinc, reach for an avocado. It’s known as one of the healthiest foods on the planet because its packed with essential nutrients. And research shows that avocado consumption is associated with better diet quality and nutrient intake.
14. Chicken
100 grams: 1 milligram (7 percent DV)
In addition to the zinc present in chicken, it’s also a good source of B vitamins, including vitamin B12, niacin, vitamin B6 and pantothenic acid. The vitamin B12 in chicken helps maintain energy levels, boost mood, maintain heart health and boost skin health.
15. Almonds
1 ounce: 0.9 milligram (6 percent DV)
Wondering which nuts are high in zinc? Almonds nutrition is truly remarkable and many studies show that it benefits many aspects of health, including cardiovascular health and weight control. In addition to its zinc content, almonds also provide vitamin E, manganese, magnesium and riboflavin, among other important micronutrients.
