Many people are unaware of the importance of zinc in their diets. This trace mineral helps keep the immune system strong, heal your wounds, and improve your brain function. 

Despite its importance, we often do not get enough zinc from our diet, which can lead to a range of health issues. 

However, due to its presence in a variety of animal and plant-based foods, this deficiency can be overcome. 

In this article, we’ll explore the top food sources of zinc and share tips from nutrition experts on how to add these foods to your everyday meals for better overall health.

The three best animal-based zinc sources

Seafood like oysters, crabs and lobsters

According to Susie Kundrat, a Registered Dietitian Nutritionist and Wellness Expert, "If you enjoy oysters, then it’s the #1 food to eat to boost your zinc intake.”

A standard serving of 3 ounces can provide around 32 mg of zinc. This is higher than the daily recommended intake for adults, with 13 mg/day for men and 9.2  mg/day for women.

In addition to the zinc content, oysters are also a good source of essential nutrients such as:

• Vitamin B12
• Omega-3 fatty acids
• Selenium
• Zinc
• Iron¹

Making oysters a part of your diet may support immune function and wound healing and improve your overall health because of their nutritional composition.²

Besides oysters, crab and lobster are also great sources of zinc. Just 3 ounces of crab can give you about 3.2 mg of zinc. Whereas a 100 g serving of lobster offers you 4.02 mg.

Red meat

Red meat is a great source of zinc, with 3 ounces of ground beef having about 3.8 mg. The exact amount varies depending on the cut and how it's prepared.

But zinc isn't the only nutrient red meat has to offer. It also contains:

• Protein
• Iron
• Vitamin B12
• Niacin
• Vitamin B6
• Selenium 
• Phosphorus³

And because it is an animal protein, your body absorbs the zinc from it well. This makes red meat a valuable part of your balanced diet.⁴

Poultry

Poultry, like chicken and turkey, is a good source of zinc, although it doesn't have as much as red meat or oysters.  A Turkey breast, for example, has about 1.5 mg of zinc, and a 100g of chicken thigh has around 1.78 mg.

Poultry is still a great addition to your diet as it has high-quality protein and important vitamins like B6 and niacin.⁵ While red meat provides a good amount of zinc, poultry offers an alternative for people looking for leaner protein options.

Best plant-based zinc sources

Legumes

Zinc is present in a reasonable quantity in legumes like beans, lentils, and chickpeas. Just half a cup of kidney beans gives you about 0.6 mg of zinc, whilst half a cup of lentils has around 1.3 mg, and 100 g of chickpeas offers about 1.53 mg of zinc.

However, beans and lentils have phytates that can make it harder for your body to absorb the zinc. Soaking and fermenting these legumes can help your body use the zinc more effectively, making them a great choice for plant-based eaters.⁶

Nuts and seeds

Nuts and seeds are a great way to get your daily dose of zinc:

• Pumpkin seeds are particularly high in zinc, with about 2.2 mg per ounce 
• Cashews have 5.78 mg of zinc in a one-ounce portion
• Hemp seeds provide around 9.9 mg of zinc per ounce, making them a nutrient-dense option to boost your zinc intake

In addition to their zinc content, nuts and seeds also offer healthy fats, protein, and various vitamins and minerals that contribute to overall health.

Whole grains

Most people use whole grains for their fibre content. But many of you might be unaware that it has a good concentration of zinc in it as well. For example, 100 g of quinoa has 1.09 mg of zinc. Oats cooked with water, 1 cup of 2.3 mg of whole wheat bread adds 1.04 mg of zinc to your diet.

Whole grains like legumes have phytates, which can sometimes interfere with mineral absorption. However, cooking and processing methods like soaking can break down these phytates, making the zinc more readily available to your body.⁷ So, adding whole grains to your meals gives your body fibre, other essential nutrients, and a healthy dose of zinc to support your health.

Vegetables

Vegetables might not be the first thing that comes to mind when considering zinc, but they can still make a decent contribution. For example, 100 g of spinach has about 0.53 mg of zinc. If you love mushrooms, then shiitakes offer around 1.03 mg per cup. Even broccoli can contribute, with approximately 0.41 mg of zinc per 100g.

While vegetables don't have as much zinc as legumes or nuts, they're still a valuable part of a healthy and balanced diet. 

Quick and easy recipes to add zinc to your diet

Dr. Maria Knobel,  a board-certified GP, shared her favourite pumpkin seed pesto pasta recipe for a quick and easy meal:

To make the pesto, blend the pumpkin seeds, fresh basil, garlic, lemon juice, and olive oil until the mixture is smooth, then toss it with whole wheat pasta. The pesto can be used on pasta, as a spread on sandwiches, or even as a dip for vegetables. 

Here’s another quick recipe by Dan Jackowiak, a Nutritional Consultant, for those who’re looking for another pumpkin seed recipe:

Recipe 1: 

• In a large bowl, combine 4 cups of fresh spinach, 1 cooked and sliced chicken breast, ½ cup of raw pumpkin seeds, ½ cup of sliced cucumber, and ¼ cup of thinly sliced red onion
• Drizzle with 2 tablespoons of olive oil and 1 tablespoon of lemon juice
• Then season with salt and pepper and enjoy

Recipe 2: 

Dan also shared a recipe for those who love seafood, especially oysters. Here’s how you can make it: 

• Start by shucking 12 fresh oysters and placing them on a baking sheet
• In a small pan, heat two tablespoons of olive oil and sauté 2 minced garlic cloves until fragrant
• Add 1 tablespoon of lemon juice, along with a pinch of salt and pepper
• Spoon a little of the garlic-lemon mixture over each oyster and bake at 400°F (200°C) for 10 minutes or until the oysters are cooked through
• Garnish with fresh parsley and serve with lemon wedges

Recipe 3: 

Sapna Peruvemba, a Vegan Dietitian, shared an interesting recipe for Mediterranean Quinoa Salad for vegetarians: 

• Rinse the quinoa under cold water
• In a medium saucepan, combine the quinoa with 2 cups of water
• Boil it till it simmers and cover
• Cook for about 15 minutes until the water is absorbed and the quinoa is tender
• In a small bowl, whisk together the tahini, lemon juice, olive oil, garlic, salt, and pepper until smooth.
• In a large salad bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, and parsley. Pour the dressing over the salad and toss to coat
• Taste and adjust the seasoning with more lemon juice, salt, or pepper as needed. Serve chilled or at room temperature

FAQs

What happens when your body has zinc deficiency?

People who don't get enough zinc may experience delayed growth, a weakened immune system, and difficulty thinking clearly.⁸

How can someone increase their zinc intake through diet alone?

Natalie Allen, a Registered Dietitian, suggests that you can do two things to increase zinc intake. Eat meat at meals (beef has the most zinc, as animal protein is generally a good source) and have a bowl of cereal with dairy milk as a snack.

Is it possible to increase the zinc absorption in your body?

Yes, interestingly, the protein in your food can boost zinc absorption. When you digest protein, it releases amino acids and peptides, which can help your body take in more zinc. ⁹ You can add meat, like poultry, red meat, etc, to your diet as it improves zinc absorption. 

How much zinc should you consume daily?

According to the NIH, the recommended daily amount of zinc that you should consume is as follows:

• 8 mg for women
• 11 mg for men

Summary

Zinc is an important nutrient for overall health and it’s important to make sure that your diet has zinc-rich foods. Seafoods, especially oysters, are a top source of zinc. In addition to that, red meat and poultry also offer reasonable amounts to fulfil your daily requirements. 

However, if you’re looking for plant-based options, legumes, nuts, seeds, and whole grains are a great way to compensate for that.

Lastly, consider pairing plant-based foods with protein sources to maximise zinc absorption in your body.