Best 9 Foods rich in Zinc

zinc rich food items

Zinc plays an important role in boosting immunity. Zinc is a mineral that we need in very small amounts in our daily diet: An average adult needs about 11 mg of zinc per day and an adult woman requires 8 mg per day. Despite this, data from the World Health Organization shows that about 31 percent of the world’s population does not get enough zinc. Zinc from plant-based sources is not as easily absorbed by the body as zinc from animal sources. People with underlying diseases such as malabsorption syndrome and ulcerative colitis are unable to fully absorb zinc from the food they consume. 

Researchers have found that increasing levels of carbon dioxide in the atmosphere can reduce the amount of zinc in crops. Zinc deficiency can lead to a variety of health problems such as stunted growth, small testicles, and testosterone deficiency, delayed sexual development, diarrhea, rough skin, and weak immunity. To avoid these conditions, it is necessary to consume enough zinc daily. Include different foods rich in zinc in your diet. Do not rely only on rice or wheat to fill your stomach, but eat a balanced diet that includes fruits and vegetables

Include foods that are rich in zinc in your daily routine.

Top Foods Rich in Zinc

foods rich in zinc


Peanuts are the best source of Zinc. In addition, peanuts also contain iron, vitamin E, magnesium, potassium, folic acid, and fiber. It also contains an anti-oxidant called ‘Resveratrol’ that protects against free radicals. Along with this, omega-6 fat is also found in abundance in peanuts, which is responsible for healthy cells and good skin. Also, they contain less amount of fat and cholesterol.

Pumpkin Seeds

Pumpkin is a versatile vegetable from which you can make some sweet dishes as well as salty or spicy. However, in most households, pumpkin seeds and their skin are thrown away and only vegetables are used. Let us tell you that pumpkin seeds are an excellent source of nutrients like zinc. 

Elements like magnesium, copper, and iron are also present in pumpkin seeds. Consumption of these also provides relief from problems after menopause, and it also maintains the level of good cholesterol in women. Wash and dry the pumpkin seeds thoroughly and then fry them on the pan without oil. Sprinkle some salt on top and then let it cool and close it in an airtight container. Consume these seeds daily as a snack.


Apart from omega-3 fatty acids in flaxseed, zinc is also found in abundance, which is especially helpful in keeping the body healthy. In addition, flax seeds contain calcium, iron, vitamin B, and vitamin E. These seeds are rich in anti-oxidants. Constipation is removed by consuming these. Consumption of these seeds is especially useful for asthma patients. They contain anti-inflammatory and anti-cancer properties. Flax seeds are also considered very beneficial for the heart due to the presence of omega-3 fatty acids.

Dark Chocolate

You may be surprised to know that dark chocolates also contain a very good amount of zinc. If you want to increase immunity, then consuming dark chocolate is also beneficial for you. Dark chocolate is beneficial for health in many ways. One of the most important facts about chocolate is that chocolate, which contains about 70 percent cocoa, contains about 3 milligrams of zinc per 100 grams. However, while consuming chocolate, it is also important to keep in mind that it contains many calories. Therefore, you cannot consume chocolates in large quantities.


For those living near the coastline, eating fresh oysters is nothing less than a feast. In terms of nutrition, just one oyster contains all the zinc you need in your daily diet. Oysters make the most of this zinc-rich bounty. Oysters are one of the foods that are high in zinc. Apart from zinc, vitamin B12, iron, copper, and selenium are also found in abundance in it. But due to the high cholesterol in oysters, it should be eaten in control quantity. Fry lightly, sprinkle salt on top, and enjoy it as a snack. If you want, you can eat it after roasting it in pieces.


Cashews are the most popular nuts. Cashews are rich in zinc, copper, vitamin A, K, and folate. Cashew nuts are a great source of mono and polyunsaturated fatty acids. These help decrease the accumulation of fat and cholesterol inside the heart. Consuming just 28 grams of cashews can give you up to 1.6 mg of zinc. Regular consumption of cashew keeps blood pressure under control and immunity also increases.


Chicken is the best source of lean protein, which helps in muscle growth and development. But, it is also a food rich in zinc. It is also high in selenium. Selenium is highly useful in fighting cancer. Vitamins B6 and B3 increase metabolic rate and improve the health of body cells. By consuming chicken regularly, you get a good dose of zinc. Along with this, your bones become strong, heart health improves and immunity also increases.

Pulses and Lentils

Lentils and legumes are not only rich in protein but are also high in zinc. To meet the deficiency of zinc, you must consume all types of pulses and legumes. Include kidney beans soybean, gram, etc. in your diet. If you want to build your body or increase immunity, then you should consume these pulses and beans regularly. Half a cup of cooked kidney beans contains 8 percent of your daily zinc requirement. However, Rajma comes under the category of beans. Therefore, it also contains phytates (the plant compound that hinders the absorption of zinc and iron). According to the researchers, soaking, sprouting, and heating – all of these methods can break down the phytates present in beans and grains.


Mushroom is known as a superfood. Mushrooms rich in nutrients, especially minerals, contain a good amount of zinc. Along with this, potassium, phosphorus, calcium, and all the essential elements are found in mushrooms, which help protect the body from heart disease and cancer. Mushrooms are one of the rare sources of germanium. Germanium is such a nutrient that the body’s oxygen is used well. It also provides iron, vitamins C and D.

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